A good night’s sleep is always essential if you’re going to keep your body nice and healthy. According to medical science,we human beings need at least 6 to 8hours of continuous sleep to have a prolonged and healthy life. However, the duration of sleep slightly differs from person to person and this depends upon various factors like age, diseases, daily physical activities.
It comes as no surprise that sound and undisturbed sleep has the power to heal half of the problems in human body like stress, tiredness, high blood pressure, headache etc. On the other hand, sleep deprivation triggers all of the above-mentioned issues including other diseases.If you are not getting enough sleep every day, then odds are you might be suffering from insomnia or other sleeping disorder.
In this article, we are sharing some effective ways that can help you combat this problem and live a happy and balanced life.
- Maintain a healthy body weight
Obesity is one of the most common reasons for insomnia. Truth be told, when your body starts gaining weight, even other parts of it beings to accumulate fatty tissuesincludingyour neck and throat,which affects the throat muscles and breathing system. All of this ultimately hampers your breathing which is the root cause of sleeping disorder. So, it is very important to keep your body in good shapeto attain proper sleep.The more light weighted you are, the more fit and relaxed you feel;therefore, helping you to get a long and undisturbed sleep.
If you are fat and have troubles sleeping at night then don’t worry! There are several exercises and fitness activities that can help you cut down on your metabolism and fat to have a good night’s sleep. You can also hire a personal trainer for the initial period to help you learn the right positions of exercises.Also, receivingthe right guidance from the right person will ensure that you see the end results sooner rather than later.
You will find many skilled personal trainers in London easily for almost all types of exercises. So, now it’s up to you to decidethe kind of trainer you want and how soon you want to start doing exercises.
- Say goodbye to alcohol and smoking
Consumption of alcohol and smoking several times a day can easily disrupt your sleep cycle. After having alcohol, you may initially feel sleepy and may evenfall asleep, but in the second half of night it can cause you problems like nightmare, sleep sweat, headache, etc. – not to mention, the constant feeling of getting up and going to the toilet.
Not only alcohol but also cigarette is equally bad for your sleep. It contains stimulant which is highly responsible for causing sleeping disorder. The more you smoke the less you fall asleep. So,the bottom line is, it is better to stay away from alcohol and smoking.
- No caffeine and sedatives
Caffeine is found in almost all our drinks and food that we consume every day, but do you know it is a stimulant that has the complete power todisrupt your entire sleep pattern? Excessive consumption of drinks that contain caffeine can make it harder for you to go to sleep and once you fall asleep, it may wake you up more often than what you might imagine!
Just as caffeine, even a sedative plays a vital role in causinginsomnia. If you are enduring pain and think that a sedative can help you get rid of it, then better think twicebefore taking it. According to reports, use of sedativeson a frequent note can surely give you the much-needed relief, but mind you, that’s only for a while; sedatives have the tendency to award you with sleeping disorder problems for lifetime.
- Good sleeping position
The way you position your body says a lot about your sleeping pattern. Any position that makes you feel relaxed and comfortable while sleeping is good, but there are some postures that can work wonders for you like sleeping straight with your head slightly raised on a soft pillow. Another best position is to sleep on one side by folding your legs near knees and placing your hands near the head. These are the positions that will also help you reduce snoring.
- Avoid napping
Certain hours of the day, between 1 pm to 3 pm for instance,is when it becomes verydifficult for you to control sleep.Moreover, if you have had your meal and are resting for a while, then it becomes all the more difficult to stop yourself from taking a small nap.
These short naps in day can be dangerous, as they tend to disrupt night’s sleep, so try to stay away from these dozes as much as possible.
- Stay away from stress
Stress, anxiety, depression, tension, etc. are all the biggest obstacles in getting sound sleep at night. At times, we all suffer from these little yet fearful problems. So to get over it you can take up relaxation therapies, do yoga or light exercises before going to bed. It will help reduce your stress and also relax your mind and body.
With these simple and easy tips, we are sure that soon you’ll bid goodbye to your sleeping disorder in place of having a sound sleep the entire night. So, sleep tight and sweet dreams!