Sleeping disruption , even insomnia has become a prevailing phenomenon in the modern society. People get to suffer from high blood pressure, heart diseases and arterial aneurysm as a result of the long-term lack of sleep caused by heavy stress. It is believed that any one contemporary citizen has experienced a white night more or less, either for concerns about the report that has to be handed in the next morning or for the failure to find a comfortable sleeping gesture. To handle this problem, what kinds of measure or tips can be taken?

Tip 1 Develop a bedtime habit to relax oneself

Human beings have been used to sleeping in accordance with his or her routine. When one is at an early age, his or her parents’ storytelling, assistance in bathing or wrapping blankets, delivery of a cup of water are all indicative of the arrival of sleeping time. Now when one has grown up without sleeping clue from his or her parents any longer, one needs to develop an appropriate bedtime habit by oneself. No matter it is a cup of caffeine-free tea, a chapter of one book, or a 15-minute shower, one-hour gentle yoga, they all can do good to the sleeping .

There are some activities that one should avoid as possible for their side effects despite they may help to ease the process of going asleep, such as drinking which may cause a sleep disruption from the arms of Morpheus.

Tip 2 Cultivate one’s routine internal clock: keep a regular timetable for wake-up and going to sleep

Please go to bed and get up at a fixed time and the same schedule is true of the weekends. But what is noteworthy is that regularity does not mean exactly the same minute,the same second,but a consistently personal schedule. Studies in Harvard University pointed out that doing that will benefit the building of an internal clock and even after a short period of timetable disruption, one can still come back to the original track of resting without too many efforts.

Tip 3 Do a proper take-in

Either having a bulging stomach or having an empty stomach can have an adverse effect on one’s sleep quality. Therefore, if you indeed are hungry before going to bed, you can have a small amount of plain food or a cup of milk that will be conducive to the sleeping. At the same time, one point worthy of mention is that to arise the consistency of the sleeping process and the integrity of the whole sleeping structure, getting to reduce the amount of water consumption two hours before going asleep or having a bedtime urination is a necessary step.

Tip 4 Don’t have a glance at the alarm clock

Another useful measure to improve sleeping quality is to constrain the behavior of looking at the clock when you are trying hard to go asleep. But a more decisive tip is to get rid of all kinds of time-reminders, making the bedroom a forbidden area of these devices, including smart phone. Somebody may be worried about his or her missing the get-up time. If so, he can choose to place the alarm clock out of his sight.

Researches have claimed that people who continuously have a glimpse at the clock will find it more difficult to fall asleep. Why? It lies in the latent stress on you to go asleep quickly.  Imagine that when you find it is already 3 past 11 pm and you need to get up after 6 hours and 57 minutes, you definitely will become anxious,which will harden the sleeping trying. So, please remember to stay far away from the bomb clock.

Tip 5 Create an optimal sleeping environment

First,to choose proper items for sleeping. Both the too hard and too soft mattress should be avoided. The key to pick out a suitable one is to see if it can support people’ body so well that people will not have an ache in the back or waist the next morning. The pillow has to be at an appropriate height, neither too high nor too low only if it can perfectly play the supporting role. It is commonsense knowledge that the quilt has to be changed according to the season or temperature only if one feel comfortable and warm.

Second, to keep the sleeping environment quiet. The sound insulation layer in the bedroom must work out effectively to make sure a fast fall-asleep and a full night sleep. If one is on a journey,he or she can prepare full-functioning earplugs ahead of time, which can lower the noise decibel at some degree.

Third, pay attention to light in the bedroom. It has become a common practice for hotels to decorate the room with curtains of strong shading degree. Light can have an influence on the melatonin secretion, causing a series of negative sequences.

Fourth, regulate a proper indoor temperature for sleep. An appropriate temperature can fasten the sleeping and improve the sleeping comfort degree.

There are 2 kinds of temperature calling for people’s attention. One is bedroom indoor temperature and the other is the bed temperature. Generally the former one needs to be slightly low, from 21 to 24 degree centigrade, while the latter needs to be regulated at the level a little bit higher than body surface temperature. In other words, when one feel warm enough, the bed temperature is suitable. One study in Mayo Clinic indicates that people are inclined to have the highest quality sleep when they are placed in a dark and quiet environment.

Tip 6 Separate your bedroom from entertainment or working room

Shape a electroless bedroom in that modern electric devices become really distracting, especially 1 or 2 hours before going to bed. There is one suggestions that one should restrain himself or herself from any electric screens like phone screen, television screen,tablet computer screen when he tries to sleep. No matter it is checking emails or watching an online movie, all these can aggravate one’s sleeping difficulty.

Please remember to try the tips shared there next time you find yourself hard to fall asleep.

Tags : bedtime habitoptimal sleeping environmentSleeping Quality

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