How to get sound restful sleep
July 2, 2008
Check your bed:
Make sure that you lying on a comfortable bed which is neither too firm nor too soft. It should allow you to take proper movements. You can also switch off the lights.
About your clothes:
Try to wear a loose fitted night wear for a sound sleep. Tight clothes hinder your movability. Wear a breathable fabric like cotton or linen.
Food habits:
Eat foods like oats, sweet corns, rice in dinner. These foodstuffs contain melatonin that regulates your body clock. You can also go for complex carbohydrates like whole grain pastas and vegetables that encourage the serotonin, a sleep inducing agent. A little hot cup of milk before bedtime too allows you to have a restful sleep.
Make sure you do not eat anything just before you hit your bed. Avoid bed time snacks like grains, sugar as they raise the blood sugar levels plus hamper your digestion process making it difficult for you to sleep over. Also cut down on stimulants like nicotine, caffeine and sugary sweets or drinks.
Scheduling your sleeping pattern:
Try to build up a sleep schedule. Our body works at its best when you follow this pattern. The adrenal glands in our body system mainly do majority of its recovery during 11pm to 1 am, so try to hit bed by this time. Sleeping and waking up at same time in morning can really help in maintaining the normal functioning of your body. Taking 6-8 hours of sleep every night makes you look three years younger from your age.
Say no exercises:
Avoid exercising before or near to your bedtime. This is because exercising after dinner stimulates your muscles and releases endorphin into your system.
Reading:
Wipe out the habit of watching televisions in your bed. Rather you can pick up some interesting spiritual or inspirational literature for reading .you can read them for few minutes till you really feel sleepy.
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