Morning shows the day’, goes the saying. One of
the important factors that determine
how alert you shall be, or how
well you shall perform as the day progresses depends on
your ‘sleep hygiene’. It is a
cycle. Your behavior and activities during the day
determines the quality of your
sleep; and the quality of your sleep dictates the quality of
your actions and activities.
Depending on your sleeping pattern or your activities, you
could experience a refreshing
healthy sleep or suffer from insomnia. Let us understand
what do we mean by this term
‘Sleep Hygiene’ or ‘Sleep Habits’ and what all it
Sleep Hygiene are healthy habits and practices that are conducive to sleeping well on a
daily basis. They are a guide as to how to sleep better at night naturally. It promotes
good sleep and contributes to a healthy living.
So, here are 7 tips to help you sleep better. Read on to find out which of them you are
1. Identify your Bio-clock : The body’s internal
clock—or circadian rhythm is a natural, internal system that regulates sleepiness
and wakefulness in the body over a 24-hour period. It is controlled by that area of
the brain that responds to light. Thus, humans are most alert while the sun is
shining and are ready to sleep when it gets dark. So, it’s best to align your body
clock by tuning it to Nature’s day and night cycle.
2. Establish a Sleeping Routine:
Stick to a regular sleep schedule where you go to
bed and wake up at the same time everyday and every night. Maintain this even
on the weekends. This regulates your body’s clock and promotes better and
faster sleep. You can also look for online medical advice to help create an
3. Create a Conducive Room Ambience:
Have a clutter-free, clean bedroom. Clean
bed sheets welcome you to tuck in to the bed. Moreover, cool temperatures
between 60 °F to 67 °F are ambient. By ensuring that the room is free of noise
and also free of any light, it paves the path to knowing how to sleep better and
faster. You can cut out distractions by using blackout eye shades, curtains, or
ear plugs and further enhance it by using white-noise machines that produce
soothing sounds like a gentle breeze blowing or waterfalls, thus inducing sleep.
4. Comfortable Mattress and Pillows:
Ensure that your mattress is comfortable and
supportive. If you are using an old one, you may exceed its lifespan and it may
need replacement. Good quality mattresses have a lifespan of 9 – 10 years.
These are pre-requisites to good sleeping. The mattress needs to be of optimum
hardness to prevent any kind of back ache.
5. Bed Alignment, Sleep Orientation and Sleeping Posture:
remedies for good sleep, one of the simplest methods is to align the bed in the
east – west direction. You may also place it in the north south direction.
However, do not sleep with your head toward the north because it interferes
with Earth’s magnetic field and has harmful effects. Regarding sleeping posture,
sideway sleeping to the left is among the best. This is because the heart is on the
left and the posture supports good blood circulation.
6. Light Dinner: Food and Water Intake:
How to sleep well at night naturally is also
a result of what you eat at dinner. At night as activities are reduced, body
metabolism is slow. As a result you should have a light dinner and less of water
to avoid frequent urination that will affect your sleep.
7. Practice a Pre-Bedtime Ritual:
Another home remedy for good sleep is to
indulge in some reading or light activity. Do not use phones or read from tablets
as the light emitted from them defeats the purpose.
If you’re still having trouble sleeping, don’t hesitate to speak to a doctor online who
just a call away. You will not
only benefit from their insights but will be able to lead a
more fulfilling and refreshing
life with wakefulness and increased productivity. Thus, get
some good sleep to wake up!