Having sound sleep is quite vital in order to ensure better health and a sound mind. For that, you need to follow some of the healthy sleep habits. For instance, you can use one of the suitable bunk beds with stairs instead of a queen or king size bed if you have one or more kids, though we love these beds for other reasons. This way you can avoid their movement (rollover) over the bed. It will help you to have sound sleep and simultaneously your kids will be within your range throughout the night.
You will never know how much worse it feels if one doesn’t have a sound sleep unless you experience the sleeping disorder. Waking up often during the night or continues sleeplessness can bring some health and mental disorders to a person, which may even result in a suicidal attempt by the victim.
So, you should emphasize to grab the good sleeping habits and implement them effectively. There have been numerous researches and thousands of published articles on this issue. These research & articles have revealed a good number of sleeping habits, some of which are pretty commonly found in every research. We are going to provide 7 of the most common important findings below in this article.
- Never Miss to Comply with a Sleep Schedule
Whatever the schedule you make for sleep be to stick to it. Never breaks compliance to your schedule. Go to your bed and wake up at the same time. No doubt, it will be tough for you to follow the timetable initially. Gradually, you will be habituated subject to continuous compliance.
You should be careful about two facts-
- Make it sure that the sleep time-frame is fulfilling your demand (6 to 8 hours whatever your bodysuits best), and
- Don’t be lethargic and stay on the bed once you are waked up.
We suggest you make a schedule which will confirm ‘early to bed and early to rise’; at least never be too late to sleep. Once you start to follow your schedule, be the same even on the holidays. It’s the habit what will make the difference significantly.
- Avoid the Gadgets Before You Go to Bed
In this technological era or upcoming time, perhaps you can’t and won’t be able to avoid the gadgets, rather these have been our part of life. The bright lights emitted from the gadgets can make your sleep around 1 hour delayed from that time you close it. So, stop them to use before at least one hour before you go to sleep. We all know this is a tough task as we are too much habituated with these pieces of stuff.
- Avoid Anything That Creates Excitement and Anxiety
Any activity that can create excitement, anxiety, or stress should be avoided before you go to bed as such type of excitement or stress must result in a delay to fall asleep. Along with this type of activities, you should avoid certain foods, caffeine materials, nicotine, and liquor products (alcohol) if you want a sound sleep.
If you are a smoker or alcoholic, try to smoke or drink at least 3 hours before you go to bed. You may laugh at this suggestion if you are a chain smoker or alcoholic, but this is the truth. Take your dinner at around ⅔ hours before you go to bed. If you feel hungry, eat a soft snack (biscuit or fruit) around 1 hour or 45 minutes before you sleep.
- Create a Sleepy Environment
Creating a perfect environment for sleep in your bedroom is another vital task. Make it sure that your room has sufficient amount of ventilation and suffocation free. Keeping the temperature at a bodysuit level is also important. If it’s noise free, you can sleep throughout the night without any disturb. Although so many people keep the light switched on while sleeping in their room, this is a bad habit. This might be a reason for waking up often from sleep.
One very crucial thing is the snoring. If you need to sleep beside someone who snores, only then you can understand how worse it can be! In that case, consider ear plugs, “white noise” machine, or anti-snoring device which suits best.
- Do Regular Exercise
It’s unnecessary to say anything about the utility of regular exercise as all of us know that. Though, we always ignore this issue. Doing regular exercise will help you to lead a healthy life by growing up the capacity to sleep soundly. What you need to do is- maintain the regularity- from a half hour to one hour- every day or one day in every two days. We suggest the early morning exercise. It’s more effective, although you can do it afternoon or evening too if you haven’t the early morning opportunity.
- Use Comfortable Mattress and Pillows
Ensure it that your mattress is supportive and comfortable. Never forget, sound sleep largely depends on how you enjoy your bed. Having one of the best futons for everyday sleeping is very much effective in this regard. It can ensure the desired comfort and support at an affordable price.
Pillows are also important, so don’t compromise with the quality of them. Having a quality set of the comfortable pillow will definitely enhance the probability of good sleep.
- Know Your Sleeping Problems
If you are already going through the sleeping disorder or difficulty, try to figure out the actual reason of your problem (it may be light or temperature, sleep apnea, someone else’s snoring, loud or heavy breathing etc.) and learn how to resolve that.
Having a sound sleep is one of the most important keys to lead a happy life. If you fall into ‘sleep disorder’ complication, be sure that you are in danger from every angle of life- physical, mental, personal, professional, and social. So, never ignore this issue. Try to build these healthy sleep habits and implement them precisely in your life. Hope for a better tomorrow!
Ana Miller is a creative writer. Her topics of interest and expertise range from psychology to all sorts of disciplines such as science and news.