Most adults need seven to eight hours of sleep every night, some more, some less. Some people say they come out with four to five hours, but one or the other might take a daytime nap. Babies need much more sleep than adults. Someone who sleeps too little loses energy and is easily excitable. After two days without sleep, he can hardly concentrate for a long time. He makes a lot of errors, especially on repetitive tasks, and from time to time he can’t concentrate any more. Someone who haven’t slept for more than three days, can hardly think, see or even hear. Some have occasionally hallucinations.
Does getting to bed feel like a nightmare? For many of us, as soon as it’s time for bed, the brain begins buzzing. We might experience racing thoughts or a thought or two that keeps gnawing at us. Then those thoughts can turn into worry thoughts about not being able to function the next day because we slept poorly. It can become a vicious cycle.
1. Regular Sleep Schedule
Your body’s energy runs on a daily cycle, called the Circadian Rhythm. If you don’t have a regular sleep schedule it’s hard for your body to know when it is time to rest and time to energize. By going to bed and waking up around the same time, you set a natural body clock.
Exercising is not only beneficial for your health but also for getting sound sleep. If you find it hard to stay asleep, try 20 minutes of cardio 3 to 4 times a week. You will notice that you are more awake during the day and can fall asleep faster at night.
3. Do Not Go To Bed With A Full Stomach
When you eat a large meal right before bed, your body uses more energy to digest the food instead of relaxing. Also, your body doesn’t need as many calories, or energy, when you sleep, so it metabolizes food a lot slower.
4. Do Not Go To Bed With An Empty Stomach
While you don’t want to eat a lot before bed, you also do not want to go to sleep on an empty stomach. When you are hungry your brain stays mentally alert, which keeps your body from relaxing. If you are hungry, try cottage cheese, peanut butter, or turkey.
5. Keep Your Room Dark
Darkness raises your melatonin levels, which is one of the chemicals your brain uses to regulate your sleep cycle. Immersing yourself in bright lights tricks your body into thinking it is daytime. Two hours before bed dim the lights or invest in thicker window blinds.
6. Read A Book
Watching TV or looking at a computer before bed can actually make it harder to fall asleep. Artificial light from these devices lowers your melatonin levels making you more awake. Instead, trade your tablet for an old-fashioned book.
7. The Perfect Temperature
Keep the temperature in the bedroom no higher than 70 degrees (21°C). Many people keep their homes and particularly the upstairs bedrooms too hot. This will keep you awake and sweating, instead of sleeping! Also, having a cold bedroom is not healthy either, as you will be shivering through the night – perhaps shivering unconsciously as well!
8. The Bed Is Reserved For Sleeping
Are you one of those people who do everything on your bed? Don’t use your bed as an office, dining area, or rec room. If you reserve your bed for sleep, your body will “learn” to associate the bed with sleep.
9. Free Your Mind
Start relaxing your mind an hour before bed. Try to avoid stressful thoughts, planning, or brainstorming. If your mind is racing with ideas or problems it’s going to very hard to relax. Focus on good memories and happy events.
10. No Work
Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines. Try to complete your work before bedtime, using your time wisely. Avoid staying up late to finish any work and – if you study – refrain from cramming. Having a reliable schedule and using your time wisely will help improve your sleep and ensure that you finish your work.