12 Proven Tips To Get Complete Restful Sleep Every Night

We all know that this technology inclined era has many benefits and drawbacks as well. Technology has saved our time a lot but on the other hand has infected our health in many ways too. Many of us get a hard time to get a deep restful and peaceful sleep at night suffering from insomnia and sleep deprivation. The biggest adverse contribution of this technology era on our health is stress leading to insomnia and many sleep disorders. If you’re one of them who find themselves awake at 3.A.M wondering how to fall asleep trust me you’re on the right page. Few months back, I personally was suffering from sleep deprivation and restlessness at night finding it hard to get some sleep but few tricks worked out for me to get amazing sleep at night. All you have to do is sticking to the rules.

Here are the best proven tips.

1. Make your own sleeping schedule

Bedtime rituals are very important for a quality sleep. Make your own sleeping schedule such as what to eat before bed, time to go to bed, things to do before going bed, exercising daily, avoiding caffeine all these tips make a perfect schedule for getting restful sleep at night. But make sure you stick to the schedule honestly. If you want to improve your sleep naturally try Counting Sheep Research.

2. No napping in afternoon

Some people suffer from fatigue due to restlessness and sleep deprivation at night which makes them sleepy and drowsy even at the day time. And this is the only reason why people try to get some sleep at day time too which is called as napping. However, napping at the day time is not bad if it a power nap for 10-1 minutes just to refresh your mind but napping in the late afternoon especially after 2 PM can really worsen your insomnia condition at night.

3. Try not to use your devices in late evening

Well, honestly it is next to impossible to stay away from your expensive and highly important devices even after getting back to home as these days work load, pressure and working norms have been very inflexible which makes people bound to check their mails, presentations, documents even after finishing their office timings. Blue light exposure from your devices such as smartphones, PCs, laptops, tabs etc can reduce the hormones like melatonin that help you to relax and get deep sleep.

4. Eat sleep inducing foods in your dinner

One of the most easy tips to get restful sleep at night is adding foods that induce sleep at night such as milk, banana, eggs, beans, chicken breast, pumpkin seeds as these foods contain tryptophan, an essential amino acid that helps your body to get neurotransmitters such as serotonin and melatonin that are sleep inducing hormones.

5. Avoid caffeine, nicotine and alcohol

We all know coffee is the best way to stay awake if you’re working on an office presentation all night. Caffeine in coffee, nicotine in cigarettes and alcohol have a stimulating effect on your sleep. It not only makes you stay awake but also disturbs your body’s biological clock which makes you addicted to it affecting your sleeping quality even if you are not consuming any of it.

6. Exercise well at the day time

To get a best relaxing sleep, getting tired is the best way. Sweating and exhausting your body can help you get amazing deep sleep at night. Workouts, vigorous exercises especially cardio exercises are good to try out in the day time to get some sleep.

7. Take a warm relaxing shower before bed

If you find it a little hard to get sleep even after trying all these tips and tricks, try relaxing your body muscles to de-stress yourself. Warm shower, or even soaking your feet in warm water tub can help your body muscles to get relaxed and ending up in a deep intense sleep at night.

8. De-stress yourself in the evening

Stress can be really bad for your sleep. These days stress is very common and the most common reason for insomnia, sleep deprivation and all other sleeping disorders. De-stressing your mind is very important to get restful sleep at night. The best tip is trying meditation for few minutes, breathing deeply, enjoying the silence and forgetting about all the issues you went through all day.

9. Try to sleep and wake at a fixed time

The most important tenet about sticking to a sleeping schedule is fixing a precise time to go to bed and wake up. If you find it suitable to go to bed at 10 O’clock at night and waking 6 AM in the morning stick to it no matter how important work has been assigned to you.

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10. Try reading books or listening soft music

If you want to fall asleep quick try reading some novels that interest you or play some really soft music that soothes your ears and mind. Reading books and listening music relaxed body muscles as well as mind which actually de-stress you physically and mentally.

11. Evaluate your room temperature

Thermostat plays a great role in improving and worsening your quality of the sleep. Keeping your room temperature right is very essential to get sleep as when you feel comfortable sleep automatically hits you. 17-21 degrees Celsius or 62-70 degrees Fahrenheit is the best temperature to induce good quality sleep.

12. De-clutter your mind and room

Your mind is the most important factor when it comes to get restful sleep at night. Your mind needs to be completely relaxed and de-stressed and for that you have to de-clutter your head or mind. No worrying about next day presentation, appointments, meetings, procrastinations etc. Like your mind, your room is equally important playing a great role in your sleep quality. No one wants to sleep in a messy, cluttered, unorganised room with a stack of magazines and newspapers on table, smelly socks on the floor, heap of clothes in the corner of your room, keys on the couch. Hence before going bed de-clutter your room as well as your mind is the best tip you can try.

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