Tips for Painless Sleep

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Tips for Painless Sleep

Having a painless sleep or a good night’s sleep can be difficult in this day and age due to technology advances, work and homes stresses, and other contributing factors. There are numerous self-help tips found online that can help us achieve a sought-after good night’s sleep. Bedtime habits, sleep schedule and everyday lifestyle choices can make a huge difference to the quality of our nightly rest. A good and painless sleep helps us to be more productive, energized, mentally sharp and emotionally balanced all day long thus we have to see to it that we have a restful sleep at night.

Keep a regular sleep schedule

Following a regular sleep schedule will do wonders when it comes to sleeping problems such as insomnia. Make it a habit to go to bed same time every night even on weekends, holidays and day offs. This allows your body’s natural sleep-wake cycle in sync, making it easier for you to get a good night’s sleep. Consistency is vital when it comes to sleeping. Select a time when you normally feel tired, so you don’t toss and turn in bed trying to sleep. Wake up at the same time as well every day and this will adjust your body to wake up even without an alarm as long as you are getting enough sleep.

Regulate your circadian rhythm or sleep-wake cycle

Having a regular sleep-wake cycle can make it easier for you to achieve a good sleep. Melatonin is a hormone that helps in regulating sleep-wake cycle. It is naturally controlled by light exposure in which the brain secretes more during the night, to make you sleepy, and less during the day making you more alert and active. Here are several tips that can help you to regulate sleep-wake cycle:

Spend as much time as possible outside during the day tim...

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...ue to frequent bathroom trips. Avoid going to bed hungry because it can cause discomfort that can keep you awake. When it comes to exercise, it doesn’t necessarily mean that you spend too much time in the gym to be able to sleep better. A 20-30 minutes of physical activity daily can benefit your sleep-deprived body. Avoid exercising too late in the day cause this can only stimulate your body causing you to have difficulty in sleeping.

Know when to consult a sleep doctor

If despite your best effort on following these self help tips and you still can’t sleep at night, its best to consult a specialist for sleep disorders. They can help you assess your current sleeping pattern and help you to pinpoint what exactly it is that you need to change. Most sleep disorders can be effectively treated thus consider scheduling an appointment to a sleep doctor to help you.

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