Cant sleep? Then read this ultimate guide for sleeping!

Sleeping is becoming more and more of a problem than a solution for troubles. Insomnia or sleep disability can be caused by several reasons; anxiety, stress, depression are just few of them. It can be due to an underlying serious condition. Try these tips to sleep when you want. If you still face problems do check a doctor.

It is best to sleep 8 hours at night, no matter what age you are. Of course people can sleep less than this and still work at their best, but research has shown that people who sleep 8 hours have a low stress level and low blood pressure.
Sleeping Tips:

Before we go into tips, make sure you set aside some time for your sleep. Sleep is one thing that will affect your performance through out a day. A bad sleep, and you will have a really bad day. So set aside atleast 20 minutes for your sleep. That means stop working 20 minutes before sleep.

1)Intention:

Yes, intention. You have to intend to sleep. You can’t go to bed for day dreaming and expect to sleep automatically.

2)Conditions:

If it is too hot or too cold and you can’t sleep, it’s not your fault. It’s due to the condition around you. Get an ideal temperature. Make sure you are perfectly comfortable with the pillow, bed, clothes and your blanket. It’s always better to wear comfortable clothes which are specifically for sleeping. Light can also be an issue. Make sure there is no light directly pointing to your eyes. If you like complete dark, then let it be so. Choose light according to your comfort. Make sure there is no sound in your room which might interrupt you.

3)Caffeine:

If you are high on caffeine, then it’s your fault you can’t go to sleep. The effects of caffeine remains there for 6 hours. It’s better to drink all the caffeinated drinks before this time. Some people can sleep even after tea or coffee. But remember this, for quality sleep it is better to avoid them before sleep.

4)Anxiety:

Got an exam tomorrow. Or possibly date. Anxiety is number one sleep killer. Even the people who get the best sleep face problems due to sleep. Here’s what you should do: Before going to sleep, take a paper and write down everything that is making you feel anxious. Then remind yourself that you can’t do anything about them right now. So, it’s best for you to sleep so that you may be able to do them tomorrow. If anxiety doesn’t go away, then try some relaxation techniques like deep breathing. Take deep breaths, slow and easy. A few of them will help you relax. Meditation is also recommended.

5) Water=Pee:

Water and pee are really a paradox when it comes to sleep. The more you drink water before sleep, the more likely are you going to wake up. And the less you drink, the more likely you are going to wake up thirsty. It’s really somewhere in the middle. Try few nights and figure out for yourself how much is good for you. Ideally about 3/4 of glass works perfectly. It won’t dry your mouth and you won’t have to wake up.

6)Things to do before sleep (OPTIONAL):

There are several things you can do before sleep. But it is optional. If they help you relax more, then go ahead. You can take a warm shower/ read a novel. But make sure it’s not a horror novel or any other genre that will make you anxious. Listen to soothing songs, not to rap/rock/metal. Games are not recommended because they make your mind active and make it difficult to sleep.

7)Your room = Sleep Room:

The room you work/study is NOT the room you should sleep in. When you enter your room where you sleep, you should feel relaxed. Your sub-conscious should automatically know that this is the resting place. It is ideal to take work in some other room.

8)Naps:

Naps can be a night sleep killer. If you want to take a nap, then it is best to nap only for 15 minutes. Not more than this, because then it can cause fatigue.
What to do if you still can’t sleep?

If you’ve tried your best for 15 minutes and you still can’t sleep. Then it’s best to wake up and go to another room. Do something, like reading, or studying whatever. Eventually you’ll feel tired and then you can stop doing whatever you were doing go to bed.

NOTE: If nothing works for you, then it is best for you to get checked by a doctor. Insomnia is a serious problem.