By Sudeshna Saha

Bachelor of Physiotherapy

12 November 2021
Medically reviewed by
Dhanashree Padhye
MA (Psychology)
Do You Sleep In Proper Manner?
Table of Contents

Sleep In a Proper Manner In today's modern and fast-moving world, is essential every person is constantly working hard and trying to cope up with the tick of the clock. People spend their time working or engrossed in some activities, which are exhausting and tiring. Sleep in a proper manner is to relax their bodies and wake up fresh, energetic the next day and get back to work and make it a healthy lifestyle. But do you know and follow the proper tips to get sound and better sleep?

You might be thinking, what is the big deal in sleeping because it is just a regular part of your everyday routine, which you have been doing since you were born. But some practical tips can help you get sound and deep sleep and give you better results. Following are some tips to get better sleep:(Tjin, S.C., Tan, Y.K., Yow, M., Lam, Y.Z. and Hao, J., 2001)

1. Preparing a Proper Schedule Of Sleep.

The most important strategy to have a better sleep is having a proper schedule of sleep. Deciding on a fixed timing for sleep and wakeup can benefit you as it will go hand in hand with the natural sleep process and Circadian sleep cycle. This provides a proper routine to the body to organize its functioning accordingly. This will enhance the quality of sleep and will give a sound sleep that won't make you feel sleepy the next day.  As consistency is an essential part of every process, it plays a similar role here where you can follow the same pattern of sleeping for the same number of hours which will help you complete your sleep and break the habit of constantly snoozing the alarm.(Barner, C., Altgassen, M., Born, J. and Diekelmann, S., 2019)

2. Try Not To Take Irregular Daytime Naps.

Daytime naps may feel good, but they will disturb the normal sleep cycle. It creates an imbalance in the sleep cycle, and people find it difficult to sleep at night, which results in going late to sleep. Thus, people may not get complete sleep and face anger, irritation, anxiety, and other mental problems. It deteriorates the quality of sleep and can affect the body. But power naps and short naps can be beneficial if there's a need to spend late at night to repay the sleep debt.

3. Better Sleep Environment.

Sleep environment directly influences the quality of sleep. People like to have a quiet and clean place with no noise and light with adequate air. Also, comfortable beds and pillows can provide you with better and uninterrupted sleep.(Rohles Jr, F.H. and Munson, D.M., 1981)

4. Say No Screens And Electronic Devices.

People tend to use their smartphones and scroll through their feeds before sleeping in their beds. But this thing can affect the sleep cycle. Watching tv, using computers and tablets for reading is not beneficial because the light emitted makes the brain feel like it is daytime and blocks the release of hormones like Melatonin which causes sleep. Prefer reading books with adequate light or listening to soothing music.

5. Exercise During The Day.

Exercise acts as a boon for our body in all aspects, and it benefits the sleep cycle. People who perform regular exercise experience less sleep during the daytime and proper sleep at night. Though exercising is beneficial for a better sleep cycle, don't perform vigorous exercise and work out at night or before bedtime because it may cause a problem in sleeping due to stimulatory effects.

6. Balanced And Healthy Diet.

No matter what happens, a balanced and healthy diet will always be beneficial to the body. Try avoiding heavy meals and food having high sugar and carbohydrates, which can cause acidity, stomach problems, and wakefulness during nighttime. A light and balanced meal can help you to have a good sleep. Drinking too much liquid before sleeping can lead to more bathroom visits which can interrupt your sleep.

7. Avoid Alcohol And Caffeine.

Alcohol may harm the sleep cycle. As it alters the Melatonin production, it disturbs the natural working of the sleep cycle. It may interfere the sleep and may result in snoring and improper sleep. Caffeine can stay in the body for a long time, and if consumed late in the day, it stops the body from relaxing and stimulates the nervous system.  Consumption of caffeine up to 6 hours before bed can be harmful to the sleep cycle.

8. Expose To Daylight.

Morning sunlight can make the mind refreshing and give a fresh start to the day. Exposure to natural light helps lift your mood and keeps the circadian rhythm healthy, not making us feel sleepy during the daytime.

9. Calm And Clear Mind.

Always try to keep your mind calm and clear before sleep. Wasting time overthinking about problems and other issues may lead to stress and increase the brain's activity which may not respond to the sleep signals. Try to meditate and take deep and long breaths before and after sleeping, giving you better sleep and warding off health problems such as blood pressure, stress level, and better metabolism. Hot showers can also help to feel relaxed and get better sleep.

Why Sleeping In a Proper Manner Is Essential?

Sleeping has an overall effect on both physical and mental health. An average human being needs 7-8 hours of proper essential sleep which can help him have good health and a refreshing mind. It also promotes the quality of life as it positively affects all the body systems and ensures smooth functioning. It will provide good results internally and help us go happily and energetically throughout the day.

We can say that sleeping plays a significant role in our lives and needs to be monitored regularly. These are some ways that can help you achieve a better sleep cycle. Sleep should not be just looked at as a part of routine but a part of a healthy lifestyle.(Fischer, S., Hallschmid, M., Elsner, A.L. and Born, J., 2002)

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