Lack of sleep has gone on to become one of the most troubling problems for many women. Most women do not get the required amount of sleep which affects their productivity throughout the day. Health professionals recommend that adults need at least seven hours of sleep each night. For children, at least 9 hours of sleep and sometimes more depending on their age, is recommended. If you are one of those who is troubled by a sleepless night or want to help a family member or a relative, read our tips for a good night’s sleep:
Avoid Caffeinated Beverages and Alcohol
Keep caffeinated beverages like coffee, tea and soda to a minimum during the daytime and avoid them completely in the evening if you really want a good night’s sleep. Such drinks keep you awake hours after your last sip of them. Also make it a point to stay away from alcohol. You may think that Alcohol helps sleep since it makes people drowsy, but in reality, it affects the quality of sleep. You will fall asleep after consuming alcohol but will still feel fatigued and groggy in the morning.
Creating a Bed Time Ritual
Bed time rituals are not just for kids. Bed time rituals condition your mind as well as your body to go to sleep. They are even beneficial for people who do not have a problem of sleeplessness and fall asleep instantly because it is also not considered healthy to stay awake till the point of exhaustion. Bed time rituals are a series of behaviors that get your body relaxed and ready for bed, and ensure that you have a long and comfortable night’s sleep.
You can combat your sleeping problems by following a bed time ritual that complements your lifestyle. Having a fixed bed time each night will help set your bodys internal clock. About an hour before your bed time, create a routine that fits your lifestyle and winds your body down for bed. It can be either reading a book each night, listening to soft music or taking a comfortable bath or shower. Whatever you choose, take care that it does not require too much of physical activity.
Create a Comfortable Sleeping Environment
If you are into a habit of falling asleep anywhere i.e. not on your own proper bed, it affects good sleep to a great extent. Don’t fall asleep on sofas or couches while watching TV and never leave the TV on for an entire night in your bedroom. Make sure your bed is a comfortable one and invest in a good mattress that holds your posture correctly while sleeping. Away from harsh lights and sounds, in the comfort of a properly made bed, you will sleep much peacefully than you ever did.
Women tend to worry a lot which affects their sleep. Your lack of sleep might result from the fact that you do not stop worrying about personal and household affairs even in bed. While it is impossible to stop worrying altogether, try to get into a habit of ‘letting things be’ till the next morning and relax yourself before you go to sleep. try not to think about issues that you know will disturb you for many hours. Tell yourself firmly that you spend the entire day taking care of all your problems and that your sleeping time is yours alone. Meditating before going to sleep also takes your mind off things that are troubling you.