How to get good night’s sleep

Sleep is the natural State of bodily rest as per the National Sleep Foundation, “. Sleep is essential for a person’s good health and well -being.T

One must think over the quality of sleep whether it is pretty good, or lacking in its aspects of soundness, and if it is of a fair duration or poor in other aspects. You should evaluate the quality of sleep. It is not the hours of sleep one had the sleep, but the quality of sleep that matters the most for one’s health. One should learn as to how to evaluate the rest or sleep in terms of how quickly one sleeps or how many times one wakes up in the daily amount of slsourceeep.

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Picture Source : Pixbay.com – Nothing like a Sound sleep

How much time elapses before One slides into sleep.

Healthy sleep means that the quality of one’s sleep is good. It is known that one-third of the people take more than 30 minutes to sleep, but as long as one drift off to sleep in less than half an hour, then it means that is good quality sleep.

How Many Times one Wakes Up?

It is not unusual to find that many people wake up more than once in the night, perhaps due to the intake of alcohol prior to going bed or having caffeine very late during the day. Waking up more than once leaves one tired during the next day. Waking up during the night once means that one has good quality sleep

How Many Minutes Are You Awake During the Night?

The total number of minutes you’re awake after initially falling asleep is another indicator of sleep quality. Twenty minutes or less is the goal.

What Percentage of Time Spent in Bed Are You Actually Asleep?

One may spend 8 hours in bed, but that doesn’t necessarily mean that person slept that amount. To maximize the health benefits, aim to spend at least 85 percent of your time in bed asleep. To determine this percentage, take the total amount of time you spent in bed (in minutes) and subtract the number of minutes it took to fall asleep plus the minutes you spent awake throughout the night. This equals your total sleep time. Divide sleep time by total time in bed to determine your percentage. 

If you find yourself falling short on any of these indicators, it may be time to make some adjustments to your sleep routine. Easy changes, like turning off the TV and computer an hour before bed, setting your thermostat to a cooler temperature, and making sure your room is dark can all improve your odds of catching a good night’s sleep.Stick to a sleeping schedule. It allows your body to set its internal rhythm or say the internal clock. Sleep only at night. Avoid sleeping during the day.

Exercise: , it actually helps you sleep better. Avoid eating just before going to bed. Cut down on the simulated intake of , such as tea, coffee in the evening, as it interferes with the sleep.Sleep in silence . as sleep with no distractions is best for good health. Don’t smoke or consume alcohol before sleep. Keep a comfortable and supporting mattress.

Tips to go to sleep

  1. Take a bath before going to bed, whenever possible. If unable to take a bath then wash your feet & hands & then proceed to sleep.
  2. Wear loose clothes to sleep.
  3. Meditate for 5 minutes
  4. Chant a mantra, as per your belief, for 5 minutes
  5. Concentrate your attention for 5 minutes on the point between the eyebrows

Implement the following features

Train yourself for a routine followed for 15 minutes before going to sleep.

1)Read something interesting.

2) Drink warm milk at least one hour before hitting the bed

3) Dim your lights,

3) stop using Smartphone, TV, laptop,

4) Sleep 6-8 hours,(men) 7-9 hrs for women 10-12 hrs for children.

5) Draw half curtains of room to sleep.

6) room temperature between 18 – 22 degrees centigrade

Harinder

Former Sailing Sea Captain at V.Ships, Miami, FL, USA (retired in 2009). Studied BA (Sophomore) at The Principia, now lives in Jaipur, India

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