7 Bedtime Behaviors That Will Help You Sleep

Today’s generation does not give sleep much importance. The fast paced life, work, 24/7 open diners and a host of other factors have been making us stay awake at the hours we need to sleep. The result?
Sleep deprivation and a number of associated health risks that come along with it. According to Huffington Post, 83.6 million Americans are sleep deprived.
There are 50 to 70 million citizens in the Nation who suffer from some form of sleep disorder. To help them sleep better, Americans had spent a staggering $41 billion in 2015 on sleep remedies and aids.

Why is Sleep so Important?

45% Americans report the lack of sleep to interfere with their daily activities. The need to sleep better is now more prominent than ever before. Lack of sleep can lead to a host of health complications like heart diseases, diabetes, strokes, heart attacks, poor immunity system, digestive disorders and many other ailments.
Sleep deprivation also hampers the functions of your brain and takes a toll on your thinking, learning, alertness, attention, reasoning and the ability to solve problems. It also disrupts the formation of memory while you sleep and in the end, dumbs you down!
Insufficient sleep is also known to hamper your sex drive and both men and women report lower libidos and decreased interest in sex. People with sleep disorders and lack of sleep also develop the symptoms of depression over time, and people with insomnia were 5 times more vulnerable towards developing depression than normal sleepers.
Inadequate sleep affects almost all parts of the body and its organs, and takes you towards hell with time. It is really essential that you get your required hours of sleep to stay alert and function normally as a human being.
Today we will go in-depth into different aspects of sleeping hygiene, and reveal useful and practical ways to achieve a peaceful and undisturbed night’s sleep.

7 Bed Time Tips That Help You Sleep Better

So, how could you sleep better at night? Here are a few changes you would need to bring in your lifestyle.

1. Setting recognizable routines.
You can help your body recognize that its bedtime by setting routines and repeating them every night. For instance, make it a habit that you will clean your bed at a particular time, just before you sleep. This will automatically program your body to recognize that as soon as the bed is being made, it is bedtime.

2. Take a hot shower before sleeping.
Spending some minutes in a hot water tub, around two hours before you sleep, results in increasing your body temperatures, and the rapid cooling, that follows such a bath, relaxes your body. Researchers have found that taking hot water bath before going to bed, is more likely to put you in a deep sleep.

3. Switch off your gadgets.
While it cannot be denied that it is a growing trend to text friends when its bedtime, studies have found that spending much time with your electronic devices such as laptops, mobile phones or television, might result in increase in the amount of time you toss and turn. This is because, it is necessary to keep your mind empty when you sleep, and using these devices acts as a resistance against it.

4. Wear loose clothes.
The body needs to be completely relaxed at the time of sleeping. It is hence advisable to wear loose t-shirts or pajamas to bed. Also, refrain from wearing tight undergarments to bed, and if possible just get rid of them while you sleep. This helps in relaxing all the body- parts of the body which comforts you on bed and helps in getting a sound sleep.

5. Make your bedroom quiet and relaxing.
It is necessary to maintain a quiet and relaxed aura in your bedroom, for getting a sound sleep. This can be attained by using comfortable mattresses together with soft linen bed-sheets, and keeping the room at a comfortable and cool temperature. Similarly, using a warm blanket, also adds to your comfort and helps in getting you a good sleep. Also, try to manage the aroma of your bedroom, it should not be too strong. You may also open your windows and place light curtains on it to maintain the flow of fresh air in your room.  

6. Reduce your fluid intake before bedtime.
Many people have a peculiar habit of drinking some water, just before they go to bed. This however, does not appear unhealthy, it certainly affects your health, as it forces you to wake up at night at least once for using the loo, because of which you are not able to get a very good sleep. So, in order to improve your sleep, restricting fluids before bed can help."

7. Maintain a regular exercise routine.
It is always advised that one should maintain a basic workout regime to maintain a healthy lifestyle. Research have also shown that exercise increases total sleep time, which is essential for body repair and maintenance.

Don't forget about Meditation

Meditation is the Key to a Restful Sleep
Every one of us is aware about the benefits of meditation on our health and mind. You don’t need to be on a spiritual path to get the benefits of meditation which also helps you in falling asleep and having a good quality sleep.
A study, which came out in JAMA Internal Medicine, revealed that practicing mindfulness meditation evokes relaxation and makes you feel rejuvenated when you wake up in the morning. The study compared two groups one of which practices meditation and another attended sessions of sleep education. At the end of the study, the mindfulness meditation group came out with less depression, fatigue and insomnia than the other group.
Practicing mindfulness meditation for 20 minutes a day using any technique you find suitable can give you the sleep you are craving for.

The brain area responsible for deep stage REM sleep is also strengthened by meditation, according to neuroscientists of Massachusetts General Hospital. It also boosts the production of melatonin, a powerful neurochemical which is responsible for making you fall asleep. Meditation lowers your stress which inhibits the production of the hormone melatonin and gives you a restful and undisturbed sleep.

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