9 Steps To Get Better Sleep

source: bestpsychiatristbhopal
27

Lack of sleep can be a serious problem. For teenage boys, sleep deprivation is a major issue because they have to wake up early for school the next morning and also need time to do other activities such as sports and work. Here are some tips on how to get better sleep as suggested by a psychiatrist in Bhopal: 1) Create a nighttime routine: Every night before hitting the sack, it's important that you set out an hour or so for yourself to relax. This can include taking a warm bath, doing yoga, reading your favorite book, listening to music or meditating- whatever brings you calmness and serenity. 2) Consistency: Adhering too much to this schedule will allow you gain consistency in your sleeping patterns. That way, your mind and body will know exactly when you go to sleep and wake up. 3) Avoid caffeine before bed: Have you ever had that afternoon cup of coffee and experienced difficulty sleeping because of jitters? Caffeine is a stimulant which can keep you up at night so limit intake too early in the day only. 4) Establish a pattern: If you have trouble falling asleep or staying asleep during certain hours, establish a schedule for yourself such as going to bed at 10 pm every day or waking up at 7 am without an alarm clock. This will help your mind and body adjust accordingly. 5) Avoid sleeping pills: You might be tempted to pop a pill before bedtime, but avoid medications such as these. Most of them are addictive and can become habit-forming. Plus, they don't really enhance sleep quality so you're better off without them! 6) Keep your room cool: Experts say that we should turn down the thermostat and keep it at around 65°F. This is because our core body temperature tends to rise when we sleep and setting the air conditioner/heater too high can disrupt this process. 7) Avoid drinking liquids before bedtime: Drinking water an hour or two before going to bed isn't bad for your health, but drinking too much could make you have to wake up in the middle of the night to go to the bathroom. Relax your muscles: Take a warm bath or do some light stretching before bedtime because this encourages relaxation and blood flow throughout the body. Doing so will help you sleep better at night, says a psychiatrist in Bhopal. 9) Lessen nighttime eating: It might be difficult to resist the allure of late-night snacks, but try your best not to eat anything within an hour or two before bedtime. Doing so can disrupt sleep patterns because digestion uses up energy that you could have used for sleeping instead. Conclusion: According to a psychiatrist in Bhopal, improving the quality of your sleep is extremely important for being able to function at work and school. If you have trouble falling asleep, implement these steps every day until they become second nature!

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