If you or someone you know has trouble sleeping – then this article is for you. It has described some tips to sleep better. There are some easy methods that will improve your sleep and tell if you need expert help.
Generally, you do not need to think about sleep. This is a part of your daily routine. But most people face some difficulty in falling asleep at some time. You people must have heard a word – Insomnia, if you are very worried or very excited, then you can be a victim of it for a short time and when your excitement or anxiety is over, everything becomes normal. If you do not sleep well then this is a problem because sleep keeps your body and mind healthy and fit.
What is sleep?
Sleep is a regular period of every 24 hours when we are unconscious and remain unaware of things around us. There are two major parts of sleep. These tips to sleep better will help you.
What is REM sleep
This state makes up about a fifth of sleep. During this time the brain is very active, the eyes move fast. We dream But our muscles are very loose.
What is Non REM sleep
In these tips to sleep better, the brain remains calm but our body can move again. Some hormones (Hormones) are formed in the blood so that our body repairs all day’s breakage. This stage has four parts.
- Pre-sleep – the muscles become loose, the heart rate slows down and the body temperature decreases.
- Light Sleep – By this time you can be easily woken up without any trouble.
- Mandatory wave sleep – Our blood attack decreases. We can have activities of speaking or walking in sleep during this stage.
- Very slow-wave sleep – At this time it is very difficult to wake you up and if someone wakes you up then you feel very strange.
Throughout the night you come between REM and non-REM sleep about 5 times and dream more in the morning. On a normal night, you wake up for 1-2 minutes approximately every two hours. You usually do not know about this awakening. But you can remember so much that you were nervous or something was happening outside like noise or your partner was snoring.
How much sleep do we need?
It is dependent on age.
- Children-17 hours
- Teens – 9 to 10 hours
- Adult – 8 hours
- Aged – Similar to adults, but deep sleep comes only once, usually initial 3-4 hours – after that, they are easily awake and they also dreamless. Even a little time of waking up in the night seems longer than the reality. They feel that they have not slept as much as they actually slept.
There is also a difference between people of the same age. Most people sleep 8 hours while for some people 3 hours sleep is enough.
What if we don’t sleep?
You worry when you can’t sleep. If you don’t sleep for a couple of nights, then the next day you feel tired, but it does not harm your mental or physical health. But if you are unable to sleep for many nights.
- You will feel tired all the time
- Will nap throughout the day
- Won’t be able to concentrate
- It will be difficult to decide
- Feeling sad
If you drive a vehicle or work on machines, it can be dangerous. Every year many people die because they fall asleep while driving. Insomnia can lead to diseases like high blood pressure, diabetes, and obesity.
Sleep problems in adults:
Sometimes you feel that you have not taken full sleep or you do not feel fresh even after sleeping enough time. Many reasons for not sleeping properly are connected to everyday life.
- The bedroom is very noisy or very cold or very hot.
- The bed is small or not comfortable.
- Multiple sleep naps during the daytime.
- Your partner’s bedtime or method is different from yours.
- You do not get tired enough or do not work hard enough so that you can have a good sleep.
- Eating food for a very long time.
- Sleeping with a hungry stomach.
- Drink tea, coffee (which contains a chemical called caffeine), cigarettes, or alcohol before sleeping.
- If you have any disease, pain, or fever.
There can be some more serious causes of insomnia like
- Emotional problems
- Employment-related problems
- Confusion and worry
- Sadness disease – you wake up very early in the morning and have trouble sleeping again
- Thinking about problems again and again
14 Tips to Sleep Better at night
Below we have listed 14 tips to sleep better at night. All of the listed tips are very important and 99 percent people will be able to relate with this.
- The bed and bedroom should be comfortable, not too cold or hot.
2. Make sure that your mattress is suitable for you. If it is too tight then there will be more pressure on your shoulders and waist. If it is too soft then your body goes down which is harmful to your back. In this case, you should change your mattress so that you get to rest.
3. Exercise a little, but don’t overdo it. Just a little swimming or walking regularly is fine. It is better to exercise during the day, especially in the afternoon or in the evening. After that exercising can cause problems in your sleep.
4. Relax a little before going to sleep.
5. If something is bothering you and you are not thinking about it properly, then write your problem on paper before sleeping and tell yourself that tomorrow you will deal with this problem.
6. If you can’t sleep then get up and do something that makes you feel lighter. Like – reading, watching TV or listening to light music and when you feel tired then go to sleep again.
7. Be in sunlight or outside of the home during home time.
8. Reduce blue light exposure in the evening ( Stop laptop and smartphone usage).
9. Don’t consume caffeine late in the day.
10. Reduce irregular or long daytime naps.
11. Try to sleep and wake at consistent times.
12. Optimize your bedroom environment.
13. Set your bedroom temperature.
Hope you understood these tips to sleep better. Now read more amazing information about sleep below.
What not to do
- Do not stay awake for a long time. Go to sleep only when you are tired. Make a routine of every day. Wake up at a certain time whether you are feeling tired or not.
- After drinking tea or coffee, caffeine maintains its effect in the body for a long time, so do not consume it an afternoon. If you want to consume a hot drink, you can consume milk or herbal drinks that do not contain caffeine.
- Do not consume too much alcohol. It can help you sleep early but you will definitely wake up at night.
- Do not eat too much catering at night. Try to have your meal in the evening.
- If you have not slept one night, do not sleep the next day, otherwise, you will not be able to sleep the next night.
- Do not use obesity-reducing medicines because they interfere with your sleep.
- Do not use intoxicating pills such as heroin, cocaine, amphetamine, as they interfere with your sleep like caffeine.
- If you are not able to sleep even after taking the above measures, consult a doctor. You can consult your doctor about all your problems. Your doctor may tell you that the cause of your insomnia is a physical illness, a medication you are eating, or an emotional problem. There is evidence that “Cognitive Behavior Therapy” (CBT) can solve your insomnia problem.
Cognitive therapy changes your wrong thinking due to which you are worried and you are having trouble sleeping. Stimulus Control helps you-
- Keep in mind that when you are in bed – you go to sleep only when you feel tired and use your bed only for sleep and sex.
- Do not do such things in bed that do not let you sleep such as watching provocative programs on TV, working, or fixing things.
- Do not do such things in bed that do not let you sleep such as watching provocative programs on TV, working, or fixing things.
Progressive Muscle Relaxation: Helps to relax your muscles. One by one you bring tension to your muscles, then loosen it – you do it from bottom to top, that is, first the feet than the hands, the shoulders, then the face and neck.
Can Medications Help?
People have been using sleeping pills for years but now we know that they
- Does not work for a very long time.
- Makes you tired and irritable the next day.
- Loses its effect very quickly, so you have to take more medicine for the same effect later.
- Makes you intoxicated. The longer you take these pills, the more dependent you become on them.
Some new medicines have come up but they also have disadvantages of old medicines.
Sleeping pills should only be taken for a short period of time (less than 2 weeks) when you are so upset that you cannot sleep. If you have to take sleeping medicines for a long time, then after consulting your doctor, reduce the amount gradually. Sometimes it is better to use drugs to end sadness.
Over the Counter Medication
You can take some sleeping pills from your pharmacist without a doctor’s prescription. Most anti-histamines in such medicines are given for fever, colds. They work but keep you sleepy the next morning. If you take these medicines, do not drive the next morning and do not work with machines. By using these medicines continuously, your body may get used to them. Therefore it is better not to take such medicines for a long time.
Herbal medicines are mostly based on an herb called valerene. It is more effective when you take them every night for 2-3 weeks or more. If you take them occasionally then it does not work. You should be careful the next morning when taking these medicines, as is the case with anti-histamine. If you take any medicine for your blood pressure (or any other sleeping pill), you should consult a doctor.
You may have to work sometimes at night when you usually sleep. If this happens sometimes, you can easily adjust. But if this continues to happen to you, then you have problems. Shift workers, doctors, and nurses who have to work all night or breast-feeding mothers, all have a problem that they have to sleep when they are usually awake. These “jet lag” “In which, due to traveling at different speeds at different times, you wake up when everyone else sleeps.
The best way to be normal is to wake up at a certain time in the morning, even when you sleep at night. For this, you can use an alarm clock. Make sure that you do not sleep the next night before 10 o’clock. If you do this for a few nights, soon you will start sleeping at the right time in the night.
Sleeping too much (hyperbolic)
Sometimes you feel that you are getting sleepy during the day when you have to wake up, usually, it is due to not sleeping at night. If you feel that even after getting full sleep at night, you are having excessive sleep for 1 or 2 consecutive weeks, then you should consult a doctor. Some physical diseases like diabetes, viral fever, or thyroid-related problems can be the cause. There can be other reasons also.
It is a less common disease due to which doctors often make a mistake in identifying it.
It has two main characteristics –
A) You feel very sleepy throughout the day and suddenly you get deep shocks of sleep which you cannot stop even if you are sitting with other people.
B) When you are very angry or excited or laughing, you lose control of your muscles and fall, this is called catalepsy. Sometimes it gets better with age.
It is also possible that you:
- When you are about to go to sleep or get up, you cannot speak or walk (Sleep Paralysis).
- See strange sounds or dream-like pictures (Hallucinations).
- You act like an automatic device, you do some work but you don’t know. You think you were sleeping.
- Wake up suddenly in a panic.
Narcolepsy is due to a deficiency of an element called hypocretin.
For the treatment of this, first of all, you do regular exercise and make a regular bedtime routine. If this does not help then some medicines can help you. Such as antidepressants.
Antidepressants such as clomipramine and fluoxetine are helpful in catalepsy. Apart from this, a new drug named Sodium Oxybate is also available.
2. Sleep apnea
- You snore fast at night and suddenly your breath stops for a short time in the night. This is caused by the closure of the upper part of the respiratory tract.
- Every time your breathing stops, you suddenly wake up and feel some tremors in your body, arms, and legs.
- You wake up for a while and fall asleep again.
This happens many times in the night. You feel fatigued the next day and you feel so fast asleep that you can’t stop yourself. Therefore, upon waking up in the morning, your mouth feels dry and you have a headache.
If you are old, Are obese (weight is more), Smoke, Drink alcohol So you are more likely to have sleep apnea. It is mostly his partner rather than the patient.
- Stop smoking and alcohol consumption.
- Try sleeping in another position.
- You may need to wear a CPAP mask. It feels inside your nose and sends air under high pressure and keeps the airways open.
Some other problems:
Out of every 20 people, there are night terrors. 1 out of every 100 people goes to sleep, both of these problems are more common in children.
Sleep Walking: If you have this disease, other people feel that you have awakened from a deep sleep. You get up and do some work. These tasks can also be difficult like moving around, coming downstairs. Many times you can get yourself in trouble in this. If you don’t wake someone up, you don’t remember anything the next day. Sleepwalking can sometimes occur after the night terror. If you do not sleep properly or sleep for a very short time, it is more likely that you will go to sleep. That is why it becomes necessary to get enough sleep.
Such a patient should lie gently on his bed again and should not wake him up. Doors and windows should be kept closed, sharp objects like knives, etc. should be kept away.
Night Terror: It can also happen without sleepwalking. The patient suddenly appears awake from a deep sleep. The patient feels semi-sleepy and very scared but sleeps again without waking up completely. You can stay with them during this time until they sleep again. The patient does not remember anything about it the next day.
Knight Mayor: Most of us have scary dreams or Knight Mayor. These occur mostly in the late-night when we have the most lively and memorable dreams. There is no problem in them unless they happen every day due to emotional problems. These usually occur after a very disturbing or life-threatening event such as a storm, an epidemic, someone’s death, an accident, or a fatal attack. Counseling and advice are suitable for their treatment.
Restless Leg Syndrome
- You feel you have to move your feet and you can’t stop it (sometimes other parts of the body)
- You experience discomfort, pain, or burning on your feet.
- It makes you feel more when you are sitting empty or resting.
- These problems increase at night.
- Only rest until you walk or drag your feet.
- You have trouble sitting in a place during the day and sleeping properly.
Although many people suffer from this disease since childhood, most people go to the doctor in the middle of the year. This disease is genetic. In most cases, there is no reason for this disease, but sometimes it can be caused by physical ailments like iron deficiency and vitamin deficiency, diabetes, and kidney diseases. It can also happen occasionally during pregnancy.
If there is no cause for this disease, as in most cases, treatment depends on how much trouble the patient has. If there is more trouble then easy remedies to improve sleep can provide relief. More serious patients require medicines. Such as drugs used in Parkinson’s disease, epileptic seizures, benzodiazepines, anti-pain medications.
If the patient does not get relief, then the advice of a specialist doctor should be sought.
Autism: The patients suffering from this disease never feel that the night time is for sleeping and they go on and on through the night. For this disease, expert doctors should be consulted.
Thanks for reading this tips to sleep better. Hope your are able to understand and found some value in this tips to sleep better.