Tag Archives: Nap

Few Tips to Improve Your Slumber Tonight

Sleep is important for your physical and emotional health. Sleep may help you stay healthy by keeping your immune system strong. Getting enough sleep can help your mood and make you feel less stressed.

But we all have trouble sleeping sometimes. This can be for many reasons. You may have trouble sleeping because of depression, insomnia, fatigue, or Sjögren’s syndrome. If you are depressed, feel anxious, or have post-traumatic stress disorder (PTSD), you may have trouble falling or staying asleep.

Whatever the cause, there are things you can do:

Your sleeping area :
•Use your bedroom only for sleeping
•Move the TV out of your bedroom
•Keep your bedroom quiet and dark
Your evening and bedtime routine

•Get regular exercise — but not within 3 to 4 hours before bedtime
•Create a relaxing bedtime routine
•Go to bed at the same time every night
•Consider using a sleep mask and earplugs
If you can’t sleep
•Imagine yourself in a peaceful, pleasant place
•Don’t drink any liquids after 6 PM if waking up during the night to go to the bathroom is a problem


Your activities during the day
Your habits and activities can affect how well you sleep. Here are some tips.
•Exercise during the day. Don’t exercise after 5 p.m. because it may be harder to fall asleep.
•Get outside during daylight hours. Spending time in sunlight helps to reset your body’s sleep and wake cycles.
•Don’t drink or eat anything that has caffeine in it, such as coffee, tea, cola, and chocolate.
•Don’t drink alcohol before bedtime. Alcohol can cause you to wake up more often during the night.
•Don’t smoke or use tobacco, especially in the evening. Nicotine can keep you awake.
•Don’t take naps during the day, especially close to bedtime.
•Don’t take medicine that may keep you awake, or make you feel hyper or energized, right before bed. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.

If you can’t sleep because you are in great pain or have an injury, you often feel anxious at night, or you often have bad dreams or nightmares, talk to your doctor.

Source: Health.com April 24, 2008

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How to Get Better Sleep

Do headaches keep you up at night? Well, here’s how to banish that ache

Sleeping poorly may only trigger more headaches

A good night’s sleep gives you energy to face the day ahead. But when you have headaches, sleep may be elusive. Headaches may keep you from falling asleep or awaken you at night. And sleeping poorly may only trigger more headaches.

Why is sleep so important?

Sleep helps you fight fatigue and stress. When a headache strikes, sleep may help relieve the pain by changing the levels of serotonin and other chemicals in your brain.

If you don’t sleep well, you may feel irritable and cranky. You may lose your patience quickly and find it difficult to concentrate. You may struggle with headaches and other physical signs and symptoms. Perhaps ironically, sleeping too much can have the same effect. If you’re vulnerable to headaches, sleeping longer than usual may only aggravate head pain.

Promoting good sleep
Most adults need seven to nine hours of sleep a night. Easier said than done? These strategies can help.

Establish regular sleep hours. Wake up and go to bed at the same time every day — even on weekends and holidays. Getting about the same amount of sleep every night can help keep your headaches at bay.

Nap wisely
A nap can be refreshing, but it’s not a substitute for a full night’s sleep. If you nap during the day, keep it short  15 to 30 minutes. Longer naps may interfere with nighttime sleep.

Exercise regularly
Physical activity  especially aerobic exercise as well as regular sex  can help you fall asleep faster and make your sleep more restful. The key is to exercise often. Timing is important, too. Exercising too close to bedtime can make it more difficult to fall asleep.

Do Yoga  daily  under the guidance of an expart

Unwind at the end of the day
Anything that helps you relax can promote better sleep. Listen to soothing music, soak in a warm bath or read a favourite book.

Watch what you eat and drink before bedtime

A light snack may help you relax before sleeping, but a heavy meal may cause heartburn. Alcohol can aggravate headaches and make it harder to stay asleep. Caffeine and nicotine can interfere with sleep as well.

Minimise distractions

Save your bedroom for sleep and intimacy. Don’t watch television or take work materials to bed. Close your bedroom door, and use a fan to muffle distracting noises. Drink less before bed to avoid nighttime trips to the toilet.

Keep the temperature comfortable

It may be difficult to sleep in a room that’s too warm or too cold.

Don’t try to sleep
The harder you try to sleep, the more awake you’ll feel. If you can’t fall asleep within 15 minutes, get up. Read or do another quiet activity until you become drowsy.

Source: The Times Of India