Sleeping is a vital process our body needs to function effectively and to keep it healthy. However, many people are deprived of the proper sleep their body needs and requires. Here are some simple tips in helping you get the kind of sleep you truly deserve.
First, determine at which time you are most likely to fall asleep immediately. However, be sure that it would be eight hours from the time you need to get up. Stick to it the whole week to get used to it and note down at what time you get up without any alarm. If you need an alarm, or if you find it hard to get up, or if you feel tired the whole day, then eight hours probably is not enough for you. Add about fifteen to thirty minutes to your sleeping time.
Also, be consistent regarding the time you go to bed and the time you get up. Go to bed the same time every night and wake up every morning at the same time as well. You stick to this even during weekends or free days.
It is also proper to give yourself enough time to actually wake up. Do not expect that you would wake up immediately filled with energy and vigor to go throughout the day. Even if you have had enough sleep, this would not be the case.
Avoid fragmented sleeps. They do not restore your physical and mental energy and are also known to cause daytime drowsiness. They also put into peril your cognitive processes, memory, productivity and creativity. Go sleep in one continuous block.
It is also a must to make up for your lost sleep as soon as possible. For every two hours of being up, you need an hour of sleep. Catch up on your sleep by going to bed earlier than usual. Do not get used to sleeping at such long time during weekends to make up for what you have lost during the entire week.
Napping would always be a good idea. It is a good way to catch up with lost sleep. Even if you have had enough rest, nap would also be a good choice. However, try not to take a nap too long or late in the day because such could interfere with your sleep during the night.
Also, do not drink anything with caffeine after two in the afternoon. It is what makes you go throughout the day when you have little to no sleep. And it could also force you to stay awake during the night. It is one of the major causes of insomnia. Caffeine, generally, has a half-life of six hours. So try to avoid having any after two.
Like caffeine, alcohol is among the things you have to avoid before going to bed. Allocate at least three hours to free yourself from any alcohol intake before bedtime. A drink after work or dinner is fine as long as you still have several remaining hours before heading to bed. However, drinking within three hours before sleeping could interfere with the quality of your sleep.