How to sleep like a baby

HEALTH IS WEALTH

It is very pathetic to hear people com plain of difficulty of getting sleep. No matter what they do, they terribly suffer from what we call “intractable insomnia” in the medical parlance.

When insomnia persists for weeks or months, one’s health, mood, and productivity suffer and he is more likely to have accidents – (accident proneness) and if despondent, he may even commit suicide. He should be examined by his doctor to rule out medical conditions such as allergies or unresolved psychological problems such as depression which can seriously impede sleep and despondency.

Medical and psychological researchers have found out, however, that making the following lifetime changes can make a major difference in the quality and quantity for one’s sleep.

• Don’t go to bed too hungry or too full.Your best bet: a small snack close to bedtime if necessary.

• Limit drinking all liquids a few hours before bedtime. That way you’re less likely to have to go to the bathroom during the night – and have trouble getting back to sleep.

• Avoid alcohol. Although a drink in the evening may help you fall asleep, it disturbs sleep quality.

• Back up on caffeine. It’s a powerful stimulant. Reduce your overall intake and avoid all caffeine from midafternoon onwards.

• Stop smoking. Nicotine is an even stronger stimulant than caffeine. Smokers take longer to fall asleep and often wake up during the night with nicotine cravings.

• Get up at the same time every morning no matter what time you went to bed the night before. Regularity helps keep your biological clock in sync.

• Exercise everyday. When you are active, your body demands rest. Being fit also makes you more resistant to stress that can keep you awake. Avoid vigorous activity (sex isn’t a problem) within two hours of going to sleep which increases alertness.

• Set aside time to unwind. Read, listen to music or watch a favorite program for a half hour before turning in. Incorporating other relaxation strategies such as meditation into your daily routine can also prevent worrisome thoughts from keeping you up at night.

• Make your bedroom more inviting to sleep. Don’t turn it into an office or TV room.

• Invest in a good mattress and pillows.

• Resist the urge to nap. Napping counts toward your body’s total daily rest time and makes it harder to sleep at night.