Tips for a good sleep
"Sleep to remember & remember to sleep!" 😴
Who doesn't love to sleep? But think, you went to bed after having your dinner, struggled to sleep, but sleep wasn't coming! Oh no, it's as same as a nightmare! So, how you can sleep efficiently? Before that, let's see some tips which you have to remember before sleeping.
1. The 90 Minute Rule
Sleep is not uniform. Rather, over the course of the night, the total sleep is made up of several sleep cycles, which are composed of four individual stages. On a typical night, a person goes through four to six sleep cycles. Not all sleep cycles are the same length, but on average they last about 90 minutes each. Your night dream begins in the fourth stage i.e. Rapid Eye Movement or REM stage when the body is paralyzed. If you look into a human's sleep routine, the sleep cycle time will decrease a little bit after each cycle. And now, in the last sleep cycle, "Good morning!"
Every person suffers from this sleep paralysis, but they don't feel it! It's nothing but the REM stage of a sleep cycle mentioned in the previous point when your body is paralyzed. Your brain controls your body. When your brain is relaxing, your body is also relaxing! (not totally relaxing, but a little bit of relaxation!) If you try to wake at this stage, you are unable to do this. So, follow the cycle, but add or subtract 5 more minutes to it based on your sleep.
Now, let's see some sleep tips:
#1. Blue light
Melatonin is a hormone that naturally gets produced in the body and regulates the sleep cycle. It's necessary for your sleep. But, the blue light emitted from digital screens can prevent the activation of this sleep hormone. S0, before you go to sleep, avoid digital screens or bright light. In important cases, you may follow the following tips:
- Turn down the brightness of your device screen
- Use blue-ray preventive/orange glasses
- Turn on the "eye comfort"/"night light" mode on your device or change the brightness tone to yellow.
Caffeine is a stimulant and should be stopped four to six hours before bedtime. Caffeine is in coffee, soda, iced tea, chocolate, and various over-the-counter medications. So avoid drinking these things before you go to sleep.
#3. Carbohydrate
Eat something rich in carbohydrates to fall asleep quickly. Also, you may use dairy products, such as milk, for a night of better sleep.
#4. Exercising
Avoid exercising ere you go to a nap, do it during the day! However, experts warn that vigorous exercise before one hour of bedtime doesn't allow time for core body temperature to cool. It may cause delayed sleep, and may affect sleep quality, and provoke more nighttime awakenings.
#5. A scheduled sleep
Try to make your bedtime a constant time. During the day, you may take lots of short naps anytime. But, night sleep is most important. For example, one day you went to bed at 10:00 p.m., and another day you went to bed at 10:15 p.m. or 9:30 p.m. But, don't make a huge difference between them. Because it may cause sleep delay followed by nightmares & more.
#6. Scary Movies
You may relax before you fall asleep. But avoid violent or scary movies, TV shows, books & video games. Don't put stress on your body parts, especially the brain & eyes. As it may also cause a delayed sleep & nightmares.
#7. Handle your smartphone
Your smartphone isn't as smart as you are. So, handle your smartphone with care. To avoid sleep disturbance, you may turn on the do not disturb mode to block notifications & phone calls. And last, but not least, set a good alarm ringtone. It's not your favorite song, but the starting of your day. Choose it very efficiently.
Finally, Good night! 🌃
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