It is no longer a hidden fact that adults enjoy naps more than kids. Sleeping is a vital part of adult-life which basically involved mid-day naps more importantly. It obviously helps you strengthen, refresh and energize your mind and body and you get better conclusion and consequence.
There are two types of people. One who readily and easily take a nap everywhere and anywhere. They have a great time sleeping on their night schedule, too. It doesn’t require them much time and effort. But a lot of people suffer from lack of sleep and difficulty in sleeping properly and deeply. If you are the latter kind, you don’t need to worry about it as here are some tips and ways to fall asleep and have sweet dreams.
1- A light exercise a night, will make you sleep tight
Exercising a little before going to bed will eventually make your muscles tired and they would love to take rest. And when you finally lie down on your cozy bed, your eyes will automatically close and you will have the sweetest sleep!
But remember not to exercise too much and right after dinner, it will only make your food excited in your tummy so it would want to come out and sleep on the bed with you, too.
2- Read a book
This method has been in custom since ages. Especially if you are a student and you surround yourself with even one single book of your syllabus, you will be in deep sleep in no time. Other than that, reading a few pages from a book will also make you tired and sleepy. Remember not to use a cell phone or any type of electronic device on the bed before sleeping as the light coming from them prevents our brain from producing melatonin; a hormone that tells us it is night time. Using such devices only takes your sleep away.
3- Avoid naps in the afternoon
This is of course for those who have trouble sleeping at night. It is best not to take even power naps since it will only deprive you of night sleep; as you’re a light sleeper.
4- Set your bed, take comfy and cozy pillows and mattress
Believe it or not, the comfier your sleeping pillows and mattresses are, the more clannish your sleep is.
5- Make a schedule, stick to it
Even on the weekends, you have to stick to your sleeping and awaking schedule and timing. This is the only way that would actually help you in sleeping early and on spot as well as on time, and wake you up the next day feeling reinvigorated and revitalized.
Though, you can have exceptions as for the random and once-a-month type of parties or something like that. But other than that, you have got to stay on schedule so you don’t ruin your sleep on the weekdays.
6- Limit your caffeine intake
Caffeine intake doesn’t only involve coffee and tea but protein bars, ice cream and yogurt, candy bars, fancy water, hot chocolate as well as decaf coffee have caffeine in it which can take up your sleep for up to ten hours! Also, avoid nicotine and smoking before a good night sleep.
7- Take a warm bath
Taking a warm bath before trying to sleep will actually enhance your muscles to be tired and lousy hence you will not only sleep soon after your bath but it will be a deep and a non-disturbing sleep.
8- Clear your mind
This includes both positive and negative thoughts. For over-thinkers and procrastinators, it is the most difficult thing to do on earth before sleeping. But if you try hard enough to get rid of any kind of thought, you will find amazing results. You will be free of fretfulness, unease and anxiety.
9- Dim the lights 2 hours before bed
Surprisingly, dimming the lights two hours before going to bed will eventually result in a night environment for your brain, not just the eyes. Your brain will start preparing the melatonin hormone and in no time, you’ll be in the paradise of sweet dreams.
10- Keep a moderate temperature in your room
People prefer sleeping in 18C or 65F with ample aeriation. But for a light sleeper, make sure your room is neither too hot nor too cold. Keep the temperature moderate at all times.
11- Place your neck in neutral position
If you have done all of the things mentioned above yet you feel no sleep coming your way, you better check your neck’s position. If your head is higher on the pillow and there’s literally space between your body and the pillow/head, you are having difficulty without even knowing.
Try placing your head in such a way that your neck gets the support, too. Do not lie down on your stomach as it twists the head. Rather, sleep with your right hand under your right cheek, facing right side. This will give you sweet dreams and the best night sleep.