1. Want to get periods immediately before attending a religious event? Check this out for tips...
    Dismiss Notice

10 Tips for Good Night's Sleep....

Discussion in 'Health Issues' started by madhurisatya, Apr 29, 2009.

  1. madhurisatya

    madhurisatya Silver IL'ite

    Messages:
    609
    Likes Received:
    21
    Trophy Points:
    50
    Gender:
    Female
    1) Stick to a schedule. Erratic bedtimes do not allow for your body to align to the proper circadian rhythms. Mum was right when she set a time we always had to go to sleep as kids. Also, make sure you try to keep the same schedule on weekends too, otherwise the next morning, you wake later and feel overly tired.

    2) Sleep only at night. Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.

    3) Exercise. Its actually known to help you sleep better. Your body uses the sleep period to recover its muscles and joints that have been exercised. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.

    4) Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.

    5) Avoid eating just before bed. Avoid eat large meals or spicy foods before bedtime. Give yourself at least 2 hours from when you eat to when you sleep. This allows for digestion to happen (or at least start) well before you go to sleep so your body can rest well during the night, rather than churning away your food.

    6) Avoid caffeine. It keeps you awake and thats now what you want for a good nights sleep. We all know that.

    7) Read a fiction book. It takes you to a whole new world if you really get into it. And then take some time to ponder over the book as you fall asleep. I find as I read more and more, regardless of the book, I get more tired at night and so find it easier to fall asleep. Different for others?
    8) Have the room slightly cooler. I prefer this to a hot room. I prefer to turn off the heat and allow the coolness to circulate in and out of the windows. If I get cold, I wear warmer clothes. It also saves on the bills as you are not going to require the heat all night long.

    9) Sleep in silence. I find sleeping with no music or TV on more easy and restful. I guess others are different, but sleep with no distractions is best for a clearer mind.

    10) Avoid alcohol before bedtime. Its a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal from the alcohol, causing nighttime awakenings and often nightmares for some people.


    Courtesy: mail

    Admin Note: Here are relevant discussions on sleep

    http://www.indusladies.com/forums/health-issues/167984-sleeplessness.html
    http://www.indusladies.com/forums/health-issues/187507-reasons-for-sleeplessness.html
    http://www.indusladies.com/forums/pregnancy/10710-sleeplessness-during-pregnancy.html
    http://www.indusladies.com/forums/healthy-food-and-living/201745-how-to-sleep-better.html
    http://www.indusladies.com/forums/f...s/156158-secret-getting-good-sleep-every.html
    http://www.indusladies.com/forums/healthy-food-and-living/136490-you-sleep-deprived-here-you.html
    http://www.indusladies.com/forums/healthy-food-and-living/201745-how-to-sleep-better.html
     
    Last edited by a moderator: Jan 25, 2013
    Loading...

  2. ish333

    ish333 Senior IL'ite

    Messages:
    486
    Likes Received:
    7
    Trophy Points:
    23
    Gender:
    Female
    Thank you for posting this useful infomation :bowdown. i have always had problems in sleeping. i almost try all the points that you mentioned Drowning,but am going to follow all the tips that you posted. hope this makes difference in my sleeping pattern.
     
  3. asuitablegirl

    asuitablegirl Gold IL'ite

    Messages:
    3,369
    Likes Received:
    362
    Trophy Points:
    183
    Gender:
    Female
    Thanks for sharing these useful tips! I would like to share one more I have heard before...

    Don't watch tv or go on the computer directly before sleep. The reasoning behind this is your mind will be too active and it will take longer for you to clear your mind and fall asleep. Mh dh can watch tv one minute and snooze the next and it doesn't bother him, but for anyone having sleep problems, consider turning off the electronics an hour or so before bed time! :thumbsup
     
  4. priya_mary

    priya_mary Senior IL'ite

    Messages:
    182
    Likes Received:
    2
    Trophy Points:
    20
    Gender:
    Female
    Thanx for sharing this useful information
     
  5. advitha

    advitha Silver IL'ite

    Messages:
    1,130
    Likes Received:
    36
    Trophy Points:
    83
    Gender:
    Female
    Taking a tablespoon of honey an hr before bed, induces good sleep. Honey is a suggested medicine for insomnia

    -Uma
     
  6. skchivukula

    skchivukula Bronze IL'ite

    Messages:
    933
    Likes Received:
    6
    Trophy Points:
    38
    Gender:
    Female
    hi madhuri - very useful tips
    thanks for the useful post
     
  7. narra

    narra Silver IL'ite

    Messages:
    784
    Likes Received:
    38
    Trophy Points:
    63
    Gender:
    Female

    wow, great tip. it canbe useful for my dh. thankyou
     
  8. ksv

    ksv Senior IL'ite

    Messages:
    226
    Likes Received:
    4
    Trophy Points:
    18
    Gender:
    Female
    Hi!!
    Thanks for sharing.. Point No. 7 is my formula for getting sleep.

    regards
    ksv
     
  9. kayleeabc

    kayleeabc New IL'ite

    Messages:
    11
    Likes Received:
    0
    Trophy Points:
    1
    Gender:
    Female
    [FONT= ]Your post is very informative. Hope it works to those who cannot have a good night sleep. [/FONT]
    [FONT= ] i am an good example of tip NO.1 and NO.5 . My schedule is always break up [/FONT]
    [FONT= ]when on weekends or on my holiday cause i always oversleep during that days [/FONT]
    [FONT= ]since i do need to get up to work. But the following days become a hard time[/FONT]
    [FONT= ] to go through as i can sleep well at night. And whenever i eating something[/FONT]
    [FONT= ] before bed, i get sleeplessness that night. Well, now i have keep in a good[/FONT]
    [FONT= ] schedule and never eating before bad for a long time. Since then i often [/FONT]
    [FONT= ]have a good night sleep and feel energy during my weekdays.[/FONT][FONT= ][/FONT]
    [FONT= ]Thx ur good tips.[/FONT]
     
  10. swaran

    swaran IL Hall of Fame

    Messages:
    8,647
    Likes Received:
    4,962
    Trophy Points:
    345
    Gender:
    Female
    Nice Tips Dear
     

Share This Page