When talking about sleeping, it is not only the issue of quantity but also the problem of quality. It doesn’t matter how long you sleep but how well you sleep. A good sleep can bring you a restful mind and a powerful body; therefore you can have enough energy to take part in a lot of activities on the daily basis.
However, the problem here is that how you can have a healthy sleep at night. Of course, there are a lot of methods which can help you to improve the quality of your sleep; nonetheless, not all of them are effective.
In this article, I would like to highlight you some useful tips to find the method which can work best to enhance your sleep, make you feel restful and strong, balance your mind and provide energy for you all day long.
In this week paper, I would like to mention one effective ways to help you to maintain the quality of sleep: supporting the body natural rhythms. We all know that our body can easy get familiar with repeated actions that we call habits. We all have the internal clock which can change with the change of habits. Therefore, to have a good sleep, it is better for us to set up a proper and reasonable internal clock for the body.
Getting in sync with the natural sleep circle of your body is one of the best strategies to sleep better. If you can set up a regular sleep and wake timetable, you will feel more energized and refreshed than if you go to bed in the different time in a day.
You also need to determine the quantity of your sleep. For example, for adults, they should sleep at least 8 hours a day. You can divide sleeping hours into small parts like 7 hours for night and 1 hour for day.
You should try to sleep and get up at the same time each day. This habit will set the internal clock of your body and optimize your sleep’s quality. You should choose the bed time as you often feel tired to make sure that you do not toss and turn. In case you have enough sleep, it is better for you to wake up naturally without the help of an alarm clock. If you need the help of an alarm clock, you should need to sleep a little earlier.
You should avoid sleeping in even on weekends. I suggest that you shouldn’t sleep more on weekends than weekdays. The difference in the sleeping schedule in different days will make it difficult for you to get used with the schedule.
If you need to sleep to make up for the late night in the day before, you can have a short daytime nap rather than sleep in. this will help you to make a compensation for the sleep debt without breaking your natural sleep-wake clock.
You should be smart about napping: It cannot deny that napping is one of the great ways to help you make up for the lost sleep. However, if you have troubles in falling asleep or insomnia at night, a daytime nap can have the negative impact on your sleep.
It even makes your sleep worse if you have a long nap at daytime. It is better for you to set a limit on the quantity of the nap from 15 to 20 minutes a day, especially at noon after lunch time.
You should avoid after- dinner drowsiness: if you feel sleepy before your bedtime, you should get off the couch and take part in some activities that can help you to ignore the sleepy feeling such as washing the clothes or dishes, calling to a friends or chatting with the other family members. If you soon have the drowsiness, you might wake up late and have a trouble in sleeping.
With this useful method, I hope that you can improve the quality of your sleep. You should remember that to set up the sleeping schedule successfully, you really need time and patience. In the next articles, I will share with you more useful methods for bettering your sleep.