Simple Tips to Improve Your Sleeping

Your sleep habits can make a difference if you follow simple ways that can make restless to restfulness. Many factors are affecting our sleep; this can be external and internal. The internal factors are those changing our body and mind, specifically how our brain function when we are going through a lot of mental stress. The external factors, on the other hand, are the food we eat, medication and sleeping environment. Technically there are a lot of things that affect our sleep and if we can address this, it can make a lot of difference.

Let's go through with the internal and external factors so we can better understand how we can address our difficulty in sleeping.


Internal Factors. One of the culprits in our sleeping is when we have a medical condition affecting us both physical and psychological. If a person is in pain, due to a toothache, pre-menstrual syndrome and backache etc., our bodies I initial reaction is to think of the illness affecting us. Sometimes even if we are asleep if the pain triggers, it would wake us up and hinder our sleep. Another factor to consider is if we are experiencing stress, depression or anxiety, It would be harder to fall asleep or it can trigger some sort of response forcing the person to wake up. In recent studies, it was found out that most of the depressed patients who are experiencing insomnia are less likely to respond with the treatment than those without sleep problems. Sleeping could be a real factor and must not be taken for granted as it affects not only your habit but also your lifestyle.

External Factors. With greater ambition and pressure to perform in all aspect of life. Sleep is most of the time compromised. The pattern on how you sleep is affected due to your demanding schedule. These are factors that not only harm our environment but also ourselves. With the pressure of modern technology that all information and communication must be available 24/7, most of the people are now forced to work on various shifts. With the constant change in work schedules, this can have a negative impact on the body's sleeping cycle. Most of the people who work on change suffer insomnia and unable to sleep when they need to. Another external factor that affects our sleep is the food we eat, coffee for some time has been taken only in the morning and during in between meals. Nowadays, drinking caffeinated beverage such as coffee, soda and tea after dinner has become a habit. It can lead to disrupted so we must be aware of the caffeine intake that we are drinking. For some, tea and coffee are not bad as long as these are caffeine free. Some claims that having hot milk, tea and coffee prior to bedtime helps them relax and fall asleep faster.


How to Improve Your Sleeping

There are so many factors affecting your sleep but there are also ways on how we can improve our sleeping habits. We just need to be aware of the things that can affect our sleeping habits/patterns as well as things that can trigger us not to fall asleep.

Establish A Pre-Sleep Routine. If you are the type of person who just lies down and waits till you fall asleep but after a few hours you realize that you are still awake. You need to establish a routine before sleeping. Doing relaxing activities an hour before your bedtime. Taking a bath, making the temperature of your body rise and fall promotes sleeping of drowsiness. When you are about to sleep, avoid stressful, stimulating activities or discussing emotional issues. Avoid stress as much as possible because if you are physically and psychologically stressful, your body secretes stress hormone cortisol which is associated with increasing alertness.

Improve Your Sleeping Environment. Having a quiet, dark and cool environment promotes a conducive sleeping environment. To achieve this kind of environment you have to lower the outside noise, listen to music that creates peace and serenity. Block the light coming from your window, using blackout shades or heavy curtains. Make sure that your room is well ventilated, keep the temperature comfortably cool. Lastly, make your mattress and pillows comfortable.

If you are doing an outdoor activity and you need a conducive sleep, there are modern couches nowadays that is in the way of inflatables that are used for the outdoor activity. They are commonly used in beaches or pools but these inflatable couches can also be used for relaxation and can be a replacement for your sleeping needs. It is an essential companion that you can carry anywhere. It can also be used in the park aside from the beach and pool. PouchCouch is portable and easy to use and inflate, no pumps needed. The material is durably made from the heavy-duty parachute fabric. It has a comfortable roll-up design that lets this fit into the small pouch which is included once you have purchased.   

Exercise Early. Physical activity can help you fall asleep faster as long as it's done at the right time. It stimulates the body to secrete the stress hormone cortisol. This helps activates the alert mechanism in the brain. This is fine unless you're not trying to sleep. To sleep better, you must have at least exercise three hours before going to bed or try working out early in the day.

Have a consistent sleep schedule. Set your sleeping habit. Going to bed and waking up at the same time each day sets the body's "internal clock." Try to stick as closely as possible to your routine on weekends; this is to avoid a hangover when the time comes that you need to wake up for work. By sticking to wake up at the same time each day, you are creating the best way to set your body clock.