Tips for a good sleep

I have to get up early in the morning to prepare breakfast for me and my son, then tiffin for both of us. But at night as my husband is a late goer to bed, me and my son can't go for sleep until midnight. So the duration is around 5 hours on average. My daily meditation routine is an effective way to cope with the situation and I don't get easily tired during my whole day job or house chores. I have to take a nap after noon to make up the night sleep. But it is a reality that if you don't get good sleep at night, and this routine continues, you would become sick (metally and physically)

A recent Sealy survey shows 67 percent of Americans are only getting six or seven hours of sleep each night not the eight hours medically recommended to perform during the day.

Dr. Carol Ash, medical director of Sleep for Life Inc., says outside factors like work and family schedules are the main reasons many people aren’t getting eight hours of sleep at night.

When eight hours isn’t possible, it’s important to maximize the sleep you do get to maintain a healthy lifestyle. Quality sleep improves concentration, increases memory function and reduces stress, while keeping diabetes and high blood pressure at bay.

“Although sleep isn’t optional, your sleep environment is, and making sure you’re resting under optimum circumstances puts you in control of your sleep cycle and energy level,” says Ash. “You might not be able to sleep longer, but you can certainly sleep better.”

Ash offers these simple tips for a restful night’s sleep:

Bedtime
Get in the habit of going to bed and waking up at the same time each day. Doing this, along with limiting catnaps, can help set your internal clock so it feels natural to fall asleep at a certain time.

Caffeine
Limit your caffeine intake. The effects of caffeine can last up to 12 hours or more and can prohibit your ability to fall and stay asleep. Anyone who regularly tosses and turns at night should consider removing some or all caffeine from their diet.

Exercise
Get plenty of exercise during the day, but preferably not within three hours before you go to sleep to give your body a chance to unwind and cool down.

Environment
Make sure your bedroom is dark, quiet and cool. Close the curtains and, if necessary, use a sleep mask or earplugs. Lower the temperature in your bedroom before going to bed as cooler temperatures can help maximize sleep.

Routine
Establish a bedtime routine. Doing the same thing every evening can provide a soothing effect best for sleeping. For example, you could have a cup of tea, read a book or listen to music.

Mattress
Choose a comfortable mattress. Update your mattress. Many consumers don’t realize the critical role a mattress plays in a peaceful night’s sleep. Investing in a quality mattress provides both pressure relief and support.

Source: ARA content