There are several tips that one can use in improving the quality of sleep which is as important as getting the right amount of sleep. While sleep cycles and patterns are bodily functions that are established and taken care of by our body, applying free will and the willingness to readily surrender to our physical body and admit that it knows what is best for us doesn't come naturally to most people. During childhood and most adulthood good health and sleep are taken for granted and the system is abused indefinitely till it starts falling apart.
Instead of waiting for the system to push back and say enough, it is in our interest to go with the flow of nature and follow certain basic principals in resting the body and mind in an attempt to contribute to a healthy body and health mind.
To begin with it is important to cultivate some basic habits that will set a routine and once the routine is set, one just needs to stick to it and not allow it to lapse. Some tips that might help establish this routine are as described below:
Diet and Exercise: In a 24-hour day it isn't much to set aside 30 minutes for exercising. Initially one can start with a brisk walk and it needn't necessarily be at one stretch. Two sessions of 15 minutes each or three sessions of 10 minute each is a good start. A week or two later there can be a 10-or-15-minute increase to the total time devoted to exercise. Introducing mild stretching exercises and yoga for 5 to 10 minutes everyday can follow this. Exercising late in the evening might not be a good idea since exercise stimulates the body and increases the temperature, which is a direct contradiction to sleep, which requires a relaxed body with decreasing temperature.
It is advisable to eat at least two hours before bedtime since a heavy meal followed by immediate resting doesn't do much to relax the system in its entirety. A cup of hot milk before bedtime is good idea since milk contains tryptophan, which induces sleep. Caffeine should be avoided or the quantity of caffeine should be reduced towards late evening and night. This is primarily because caffeine binds to and blocks the same cell receptors that recognize adenosine, which is the chemical that triggers of the fatigue signal after which sleep occurs.
Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.
Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the last few hours before bed.
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