Table of Contents
- 1 Tips for Getting a Good Night’s Sleep
- 2 The Amount of Sleep Needed by a Normal Individual
- 3 Tips on Having Improved Sleep
- 4 If you have a Snoring Partner, Make Use of Separate Beds
- 5 Create a Regular Sleep and Bedtime Schedule
- 6 Have a Nap while Working
- 7 Engage in Proper Exercises and Avoid Night-Time Activities
- 8 Share this:
Tips for Getting a Good Night’s Sleep
Sleep plays a very important role in the well-being and good health of an individual throughout his or her life. Getting quality and sufficient sleep at the right time is quite beneficial. It can be of good help in protecting the physical and mental health of an individual.
Proper sleep also helps in protecting the safety and the quality of life of an individual. The way an individual feels while he or she is awake is completely dependent on an individual’s sleep. While a person sleeps, his or her body works thoroughly for supporting the brain function. The body also works for maintaining the physical health of an individual.
In teenagers and children, proper and adequate nap helps in supporting the development procedure of the body. Great damage is caused to an individual’s body if he or she is not able to get proper sleep. This damage occurs at an instant like a car accident. Inadequate sleep can also harm an individual over time.
Ongoing sleep problems and sleep deficiency can increase an individual’s chance of chronic health issues. Improper and inadequate sleep can also affect the thought procedure in people. People who are sleep deprived might lose their ability to react, working, learning and getting along with others.
The Amount of Sleep Needed by a Normal Individual
The sleep requirements for different people vary. Generally speaking, healthy adults can resist around 16 hours of continuous wakefulness. An adult generally needs an average of eight hours of proper nap on a regular basis.
Nevertheless, some people have the ability to function without drowsiness or sleepiness. These people can effectively function even if they get only six hours of sleep at night. However, there are others who cannot give their best performance until they get ten hours of regular sleep.
Contrary to the common myth among people, age is not a major factor that has people sleep deprived. Aged people are not able to sleep continuously for eight hours and therefore they are sleep deprived. Age has nothing to do with the sleep deprivation of an individual.
Tips on Having Improved Sleep
People who get five hours of sleep on a regular basis are at an increased risk of having short memories. Proper research conducted on this subject has proved this fact. This is basically in comparison to people who get adequate naps on a regular basis. Here, adequate nap means eight hours of proper sleep at night.
There are some great dangers of practicing poor habits of sleeping. Studies in this field have proved this fact. The health problems associated with poor nap habits include stroke, type 2 diabetes and heart disease. Dementia and depression are also the results of poor sleeping habits in people. It is important for people to have their interest in good quality nap instead of good quantity of sleep.
How an individual feels during his or her waking hours is completely dependent on an individual’s sleep quality. Studies on this subject have come up with this result. Proper conditioning is something that will help you in becoming adept at getting proper nap. You will get your brain and your body in the habit of sleeping by practicing healthy sleeping habits.
It is also necessary for you to create that idyllic surrounding required for good quality nap. Some tips that can help you in having better and good quality nap at night are as follows:
If you have a Snoring Partner, Make Use of Separate Beds
If you have a partner that snores, then it is essential that you make use of separate beds. The same goes for people with partners having different lifestyles. Separate beds are also a must for people living in small spaces. Many cases of sleep deprivation reported on a yearly basis are generally the result of snoring spouses.
If this matter is not handled carefully, it might take a toll on your mental and physical well-being. It might also hamper your productivity and performance at the workplace. Even worse, it might even make you hate your partner. There is one option that you can use in this scenario.
You can either choose to have separate bedrooms or separate beds if you have a large room. This might even be of good help for people with conflicting lifestyle choices or bedtime schedules. The best thing that you can do is look out for snoring treatment. If you fail to do so, it might greatly affect your personal health.
If you have a partner that snores, try using white noise tools or earmuffs. In case the space on the bed is quite limited, try getting a larger bed. This will enhance your sleeping ability. A larger bed will allow you to remain cozy which will ultimately result in proper nap during the night.
Create a Regular Sleep and Bedtime Schedule
The human body is specifically trained to follow day-by-day procedures and routines. What an individual keeps doing is what gets the body accustomed to. Therefore, schedules, like listening to soulful music or having a bath before nap, are keys.
It is also important for you to have a fixed time to go to bed regularly. At the same time, you must also have easily-digestible and light food prior to going to bed. Make sure that the bedroom is quiet and dark. It is also necessary for you to consider getting hold of earmuffs or sleeping mask if necessary.
Psychologists also recommend wearing specifically designed pajamas prior to bedtime. This is because the human brain gets accustomed to this. The brain knows that it is bedtime whenever an individual gets into his or her sleeping pajamas.
Have a Nap while Working
This is absolutely correct and necessary at the same time. Sara Mednick is an accomplished author and scientist at the University of California. She suggests that if you want to get good sleep at night, try taking a nap at work.
She says that taking a 26-minute short nap at work can also help in boosting job performance. While working, it would not be very difficult for an individual to get a short 26-minute power nap. There are some great health benefits along with productivity accomplished by way of this power nap.
Engage in Proper Exercises and Avoid Night-Time Activities
If you want to get proper sleep at night, it is important for you to engage in exercises. Minimum 40 to 60 minutes of exercise regularly can improve your sleeping habit and pattern. Also, you must exercise early in the morning and not in the evening or afternoon.
Experts are of the view that yoga can help in relaxing the mind and the muscles during bedtime. If you can afford massage maids or parlors, it would be beneficial for you. Massages can also help in getting proper sleep at night. Nowadays, there are automatic massage devices that do not require any help when used.
Apart from this, it is also necessary for you to schedule your tedious tasks early during the day. Keep the less hectic activities for the later part of the day. This is because you are fresh and energetic in the morning. This will help you in relaxing and unwinding at the end of the day. It will probably help you in getting a good sleep at night.