Sleep Tips

There are several tips that one can use in improving the quality of sleep which is as important as getting the right amount of sleep.  While sleep cycles and patterns are bodily functions that are established and taken care of by our body, applying free will and the willingness to readily surrender to our physical body and admit that it knows what is best for us doesn’t come naturally to most mankind.  During childhood and most adulthood good health and sleep are taken for granted and the system is abused indefinitely till it starts falling apart.

Instead of waiting for the system to push back and say enough, it is in our interest to go with the flow of nature and follow certain basic principals in resting the body and mind in an attempt to contribute to a healthy body and health mind.

To begin with it is important to cultivate some basic habits that will set a routine and once the routine is set, one just needs to stick to it and not allow it to lapse.  Some tips that might help establish this routine are as described below:

Diet and Exercise:  In a 24-hour day it isn’t much to set aside 30 minutes for exercising.  Initially one can start with a brisk walk and it needn’t necessarily be at one stretch.  Two sessions of 15 minutes each or three sessions of 10 minute each is a good start.  A week or two later there can be a 10-or-15-minute increase to the total time devoted to exercise.  Introducing mild stretching exercises and yoga for 5 to 10 minutes everyday can follow this.  Exercising late in the evening might not be a good idea since exercise stimulates the body and increases the temperature, which is a direct contradiction to sleep, which requires a relaxed body with decreasing temperature. 

It is advisable to eat at least two hours before bedtime since a heavy meal followed by immediate resting doesn’t do much to relax the system in its entirety.  A cup of hot milk before bedtime is good idea since milk contains tryptophan, which induces sleep.   Caffeine should be avoided or the quantity of caffeine should be reduced towards late evening and night. This is primarily because caffeine binds to and blocks the same cell receptors that recognize adenosine, which is the chemical that triggers of the fatigue signal after which sleep occurs.

Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.

Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the last few hours before bed.

Sleep environment

A well made bed with clean sheets and fluffy pillows make a significant difference to induce sleep because our body would have gone through various physical and emotional strains during the day and once you are in bed, it should ease that stress and strain rather than contribute to it because of it’s inferior quality.  While your sleeping your mind and body are being re-energized and it is important to get re-energized since most of it will be consumed once again during the day.

Also try and keep the room dimly lit or completely dark and quiet just before sleeping since sleepiness is directly related to light and noise levels.  Sometimes it might not be possible to completely eliminate outside noises, at which time it is better to mask the outside noise by the gentle whir of a fan or playing records which have sounds of waves, rain etc.,

Sleep Time

Set a particular time everyday as your sleep time throughout the week and weekends.  Try and go to bed at the same time everyday and get up at the same time, you will be amazed at how your body will quickly start following this routine without your realizing it.  At the end of two weeks, even without your preparing for sleep, you will start feeling sleepy at the same time and without an alarm you will wake up at the same time.

Our body is a creature of habits and routine.  Establishing a routine is your only investment in this equation because once set, the system takes care of the rest, all you have to do is yield to it when it calls.

Initially if you find it difficult to fall asleep at a particular time, try reading a book or watch some television for some time and let it not be something intense, this is just to try and relax your system and lull it into sleep.

Medication versus Meditation

It might be tempting to take a mild tranquilizer or sleep inducing pill every night but this is a big no-no.  Try and perish the thought sooner than it occurred.   The time honored technique of “counting sheep” works by engaging the brain in a repetitive, non-stimulating activity, helping you wind down or even better try and meditate for 5 minutes and meditation can be done lying down on the bed.  Relax completely, control your breathing, and finally encourage positive thoughts and pleasant memories to fill your mind.  Eventually, the stillness and the relaxation will ease your body into sleep.  Without realizing it, your body will take over the function of sleeping and soon you will be in deep sleep.

Medication might contribute effectively towards setting in sleep but the quality of sleep is questionable mainly because it is after all a temporary substitute to what is available naturally and long term intake of medication might have serious repercussions to your physical body and health. Instead of popping a pill it is recommended to sip a hot cup of herbal tea or a hot cup of milk and snack very lightly and once the need for food has been met, the body will be more responsive to sleep signals.

Excerpts taken from this article are licensed under the GNU Free Documentation License. They use material from Wikipedia topics "Lucid Dream" and/or "Sleep".