5 Tips to Get Your Sleep Pattern Back on Track
Guest Post by Sundus Sadia Munir
What can be more peaceful than a good night’s sleep? On an average, an adult human requires 7-9 hours of sleep every night, but this might as well seem as a dream itself, when you are tossing and turning at 3 a.m. in the morning. While some individuals fall asleep right away, some tend to encounter difficulty in achieving that state of trance. This whole sleep regime is essential to maintain and as per researchers, is dependent on simple things. So, before you diagnose yourself with insomnia, here are a few tricks that can really help you sleep longer, better and almost instant.
- Avoid Nicotine, Caffeine, Alcohol before Bed Time
The most common mistake that most of us, including me, willfully do is consume in sleep “repellents” like caffeine, alcohol and nicotine. While most of us tend to end our long hectic day on a good note with a cup of coffee, what actually happens in our system is that it tends to act as a stimulant, and just when you hit the bed, you can’t sleep.
The right time to consume such items should be at least 6 hours before your sleeping time. This means that after 7 p.m., you should ignore your coffee, cigarettes and martinis.
- Consistency is the Key
If you tend to sleep anytime and anywhere you feel like, there will come a point when you won’t be able to sleep in your bed. The key to a good night sleep is to try being consistent in your sleeping patterns. Your body has a natural clock system, which follows a routine that you set.
Nevertheless, the more consistent you are, the easier it is for you to fall asleep. Just like your natural clock, your body is highly influenced by the environment as well. That is why, you should always go to your bed when you are really tired. Being lazy or just laying around will serve you no good.
- Check your Surroundings
The most commonly ignored feature that is responsible for poor quality of sleep, is your surroundings.
I used to sleep with lights turned on until now but this has been negatively impacting my sleep patterns. Do you do the same? Stop doing it now onwards as you are destroying your sleep.
Be sure to cancel out any source of light, when you are planning to go to sleep. TV lights, Mobile lights and even night lights are huge distractions. Secondly, make sure you are comfortable. Be it easy clothing, a comfortable pillow, or the right temperature, do whatever it takes to create a calm environment, as these things matter a lot.
- Do Not Stare at the Clock
Admit it, we all are habitual of calculating just how many hours of sleep we are going to get, every night.
I do that, and I am sure many of you do the same.
While it’s completely okay, sometimes while doing this, we tend to stress ourselves even more. By constantly looking at the clock and panicking on the hours lost, you will never fall asleep.
The simplest solution to combat such sleeplessness is to simply forget about the time. And if you can’t sleep, get out of bed, do something relaxing like listen to music, read a book etc., and then come back to bed again. In case you are wide awake in bed, always get out, because tossing and turning would not help you at all.
- Saying hello to the Herbal Tea
This is one of my personal favorite and have seen positive results since I started using herbal tea.
In case your sleep problem is beyond such basic tips, you can always turn to herbal medicine and alternatives. While relaxants are mostly used to induce sleep or calm you, but in all honesty, they do much harm than good. Banana tea has been known to induce sleep all naturally, and involves boiling a banana with its peel. Similarly, several other herbal options are also available to knock you out at night.
Not all sleep problems are easy to solve, but most of our sleep disturbances are due to bad routine and lack of sleep hygiene. However, for a good night, you should really know the first step, which is to relax.
Are you having any problems getting a proper sleep? Let’s discuss below.
Sundus Sadia Munir is a mum to a beautiful boy, with a passion for reading books and penning down her experiences about motherhood. A avid keeper of journals, who enjoys seeking the simple things in life. Check her out on Facebook and Twitter!