Tips For Painless Sleep Essay

804 words - 4 pages

Tips for Painless Sleep

Having a painless sleep or a good night’s sleep can be difficult in this day and age due to technology advances, work and homes stresses, and other contributing factors. There are numerous self-help tips found online that can help us achieve a sought-after good night’s sleep. Bedtime habits, sleep schedule and everyday lifestyle choices can make a huge difference to the quality of our nightly rest. A good and painless sleep helps us to be more productive, energized, mentally sharp and emotionally balanced all day long thus we have to see to it that we have a restful sleep at night.

Keep a regular sleep schedule
Following a regular sleep schedule will do wonders when it comes to sleeping problems such as insomnia. Make it a habit to go to bed same time every night even on weekends, holidays and day offs. This allows your body’s natural sleep-wake cycle in sync, making it easier for you to get a good night’s sleep. Consistency is vital when it comes to sleeping. Select a time when you normally feel tired, so you don’t toss and turn in bed trying to sleep. Wake up at the same time as well every day and this will adjust your body to wake up even without an alarm as long as you are getting enough sleep.

Regulate your circadian rhythm or sleep-wake cycle
Having a regular sleep-wake cycle can make it easier for you to achieve a good sleep. Melatonin is a hormone that helps in regulating sleep-wake cycle. It is naturally controlled by light exposure in which the brain secretes more during the night, to make you sleepy, and less during the day making you more alert and active. Here are several tips that can help you to regulate sleep-wake cycle:
Spend as much time as possible outside during the day time - Make it a habit to go outside for a walk or stretch during lunch break. Walking the dog can also be done during the day instead of at night.
Let the sun shine in your home or work space - Make sure that your home and work space are well lit by the sun. Keep the blinds and curtains open to let the natural light come in. If possible, choose a location near a window as your workspace.
Turn off the gadgets, television and computer - Some tend to use...

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