17 tips for proper sleep

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How much sleep we need???

Some experts said it should be about 8 hours. Some people seem to feel refreshed after 6.5 hours of sleep, whereas others need 9 hours. But,the more important question is: Do you wake up feeling refreshed and full of energy or not? In other words, quality is as important as the quantity, if not more important.

When we get older, we will need less sleep. If you find that your sleep demand increases, then you are probably compensating for a decreased quality of sleep. Again, it is important to think not just about the amount of sleep, but the quality as well.

Measurement of proper sleep

For me, the first thing that happens if I do not get enough sleep is headache. Also, I will have problems with my sentences too. Usually there are word-finding difficulties or the grammar all screw up. “David has postponed the meeting. She will call us evening tomorrow evening.”

Here are some of the signs that you may need more sleep:

1. Difficulty waking up in the morning
2. Not able to concentrate
3. Falling asleep during classes or work
4. Feelings of moodiness and even depression

However, there is a difference between being sleepy and tired. If I got up and did a hundred push up or sit up, I might feel tired, but I would not feel sleepy. Sleepiness is a feeling of lack of sleep, obviously, and tiredness is a feeling of physical fatigue.


Problems for improper sleeping-

1. Problems Concentrating
2. Slow Metabolism
3. Low energy levels, fatigue
4. Irritability, behavioral problems
5. Infections
6. Blurred Vision



Proper Sleeping tips-

Here are some things that may help you to sleep better (compiled from different sources):

Tip# 01. Set a regular bedtime. Going to bed at the same time each night signals to your body that it is time to sleep. Waking up at the same time every day can also help establish sleep patterns. Avoid “debts” that you will make up on the weekend. So try to stick to your sleep schedule even on weekends. Do not go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week.

Tip# 02. Exercise regularly. However, do not exercise right before bed. It can raise your body temperature and wake you up.

Tip# 03. Avoid beverages with caffeine, such as Coke and coffee.

Tip# 04. Nicotine is also a stimulant, so quitting smoking may help you sleep better.

Tip# 05. Drinking alcohol in the evening can also cause a person to be restless and wake up during the night.

Tip# 06. Relax your mind. Avoid violent, scary, or action movies (or porn movie) right before bed - anything that might set your mind and heart racing. Reading books with involved or active plots may also keep you from falling or staying asleep.

Tip# 07. Unwind by keeping the lights low. Light always tell the brain that it is time to wake up. Before you sleep, stay away from bright lights, including computer screens, as well as meditating or listening to soothing music, can help your body relax. Some people find that using sleep masks are helpful in “sleeping in dark”.

Tip# 08. Do not nap too much. Naps of more than 30 minutes during the day may keep you from falling asleep later.

Tip# 09. Create the right sleeping environment. I sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains. Lots of noise can be a sleep turnoff too.

Tip# 10. Wake up with bright light. Bright light in the morning signals to your body that it is time to get going.

Tip# 11. Nutritionists recommend calcium-rich foods before bedtime. Warm glass of milk really works for some people. But, do not drink too much, otherwise, you may have to wake up middle of night to go to toilet. Also, do not eat a heavy meal before bedtime.

The effects of a bad night’s sleep could range from mental, emotional and physical fatigue to irritability and feeling sleepy during the day. The following are 6 more tips to help you sleep better.


Tip# 12. Don’t be a bat or an owl: Nighttime is exclusively meant for vampires to prowl about, but for humans it’s natural to sleep at night and medical industry experts suggest that too. If you sleep in the day as well, it might eat into the time of your nighttime sleep, so preferably sleep at night. However, if you can’t avoid it sleep in a dark bedroom to simulate nighttime.

Tip# 13. Schedule relaxing activities before bedtime: This could include activities viz. reading, listening to relaxing music etc. And if you do these things everyday, overtime your body will associate these activities with sleep and trigger it. Also if you don’t fall asleep withing 20 minuets of lying down, get up and engage your self in some slow, relaxing activity and get back to bed when you feel sleepy. This is a much more natural way to induce sleep compared to pharmaceutical drugs meant for the same job.

Tip# 14. Ensure you’ve a comfortable, bed, mattress and pillow: Based on your needs make a wise choice to purchase the right sized bed and good mattresses.

Tip# 15. Throw all your worries into a trash can: Bundle all of them up and pack them off to a dustbin before bedtime, whether they be issues from your workplace or from anywhere else. Sleep is a very personal time, and you’d only be able to deal with your worries if you get good sleep and wake up fresh the next day. That too without the aid of conventional or alternative medicines.

Tip# 16. Get into comfortable sleep wear before bedtime: If you don’t, you do it at your own risk as your body might not feel relaxed while you sleep. A comfortable sleep wear is as important as making your bedroom comfortable.

Tip# 17. Put mental stress to sleep as well: Being mentally stressed and worried can play havoc with sleep. You’d need to unwind yourself from all the stress. To achieve this, try relaxing by watching comedy when you get back home, forgive, forget & let go, learn and practice meditation and relaxation exercises.


Fred is a journalist with 7 years of experience. Though, as a professional he’s reported on myriad topics, his favorites are the auto and the healthcare industry. Two platforms he’s previously worked on are Themedica and Automotive-Online. He now blogs at: Smiling Health.


Some more tips helps you more

01. Cool Room Temperature- Nothing makes sleeping harder than obnoxiously high temperatures. If you’re in a hot area, get yourself an A/C or a fan. If it’s winter and your heating system if super high, crack open the window just enough to cool your room — Then snuggle under those blankets and pass right out!

02. All Day Hydration- Make sure you drink plenty of water throughout the day. This will replenish and invigorate every cell in your body, speeding up your metabolism, and restoring your natural body cycles. You may want to tone down the water drinking towards the evening if you have a weak bladder.

Stay away from sodas, concentrated juices, coffee, and other caffeinated and sugary beverages. They overwhelm your digestive and circulatory systems as well as throw off your natural cycles (including the sleep cycle!).

03.Schedule tomorrow-This will help relax your mind because you won’t be worrying about remembering what’s important.

04.Read- It helps to have some easy reading (no textbooks!) such as fiction in order to engage your mind in an interesting story. As soon as you feel the drowsiness setting in you can just put the book down and roll over into bed.

05.Known Yourself-Whether it’s nature vs. nurture, or genetics vs. habit, it’s very important to get to know your own sleeping patterns and how they fluctuate with the seasons. You can do this by experimenting with when you go to sleep, when you rise, and how many hours you sleep per night. Also, experiment with different variations of nap times. Once you find the sweet spot of your sleeping cycle you can get back to this happy-medium whenever you want.