Everyone out there wants a good and relieving sleep. Whether it is an animal or a human everyone deserves a nice dream. But the fact is, one in three individuals is deprived of good night’s sleep. If you to keep turning your pillows on both side and still you are sleepless then, this article is for you. Today, let’s discuss some dos and don’ts of good night’s sleep which if you follow you will no longer be Sleepless Nights.
Do have Consistent sleep and wake times
If you are sleepless during particular hours then you alone may be the reason for your own problem. Your body’s circadian rhythm function is set on a loop, which means if you want to trigger the sleep time at 11 p.m. you need to sleep regularly at this time. Erratic sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.
If you want to get a good sleep and hush that sleepless nights then you have to set your body alarm right.
Don’t Sleep Irregularly and for Long during Daytime
If you sleep for long during daytime and then complain of sleepless nights then you, yourself are responsible for this problem. Irregular periods of sleep are one of the main reason for sleepless nights. It triggers your body alarm and can confuse your internal clock. Daytime sleep is soothing but it becomes harmful for your body if you spend more time sleeping during the day.
If you want that your nights are not sleepless then you have to control your daytime sleeps and irregular periods of sleep need to be avoided.
Do Have an Optimized Bedroom Environment
A bedroom full of crap and dust is not suitable for a good sleep. It won’t trigger your brain and body to coordinate while sleeping which would ultimately make you sleepless. A bedroom is a place which needs to be tidy and fully optimized for the sleep so that whenever you lay in your bed, you get that soothing sleep quickly.
Today, most of the working class people don’t have time to make their bed which makes their brain more frustrated. This ultimately causes your brain to give up on your body and makes you sleepless. So, keeping this in mind you must make your bed regularly and keep your environment optimized for sleep.
Don’t Consume Much Caffeine Late in the Day
Caffeine has a lot of benefits and it is consumed by most of us. It is helpful in boosting the energy and enhance the performance. But if it is consumed late in the day then it might make you sleepless. In a study, it was found that if caffeine is consumed six hours prior to the sleep then it would significantly worsen the sleep quality and almost make you sleepless.
It stays elevated in your body for 6-8 hours so drinking it after 3-4 p.m. is not recommended. So if you want to quit sleepless night then you must quit the excess caffeine.