Tips for having a good sleep

Sleep is a basic human need. When we sleep, our minds and bodies rest and restore vital energy. Adults need between 7 and 8 hours of restful sleep each night to maintain good health and feel mentally alert during the day. Children and teenagers need 9 to 10 hours each night. A lack of sleep can result in decreased productivity, increased motor vehicle and job-related accidents and higher rates of mental and physical illness.

It’s estimated that more than 3.3 million Canadians suffer from lack of sleep which can be termed as insomnia. The best way to get rid of insomnia is just to control the factors that cause insomnia. So, instead of talking about what are the causes of insomnia, we should focus at managing insomnia.

Here are some strategies that have been proven useful in treating insomnia and helping in having a sound sleep.:

1. Exercise

Take a brisk walk, do some gardening or join an exercise class. This routine will help you in getting good quality sleep. However, avoid strenuous exercise in the late evening before going to bed because it over stimulates the body.

2. Change your diet:

Avoid large meals late at night and try to have your last meal no later than 8 P.M. Limit the use of alcohol and tobacco. Avoid the intake of foods high in sugar or caffeine .limiting fluid intake may reduce frequent visits to the bathroom during night and will get a more restful sleep.

3. Control your weight

When you are overweight, fat deposits around the upper airways and can obstruct breathing during your sleep. This condition is known as sleep apnea. As your brain is not getting enough oxygen and rouses you from sleep to reopen your airway .

Losing 10 percent of your bodyweight e.g. 25 pounds for a 250 pound man can greatly reduce the number of sleep apnea episodes each night.

4. Conducive sleep environment

Use your bedroom as a place to sleep; don’t use it for watching television, eating, exercising, and using computer or activities that will keep you awake. Keep your bedroom dark and quiet and make sure its not too cold or too warm.

5. Make a bedtime routine

Go to bed at the same time each night, and try to get up at the same time in the morning. Avoid daytime naps that might interfere with nighttimes sleep

6. Relax and be stress free

Relax at bedtime by taking a warm bath or reading until you sleep.

These are the factors which we can control in our life and are helpful in managing and improving quality of life.