10 Ways To Achieve Quality Sleep!!

How’s your sleep? If the answer of this question does not click your mind in 2 seconds then you are having some sort of sleeping problems for sure! Sleeping problem may vary from person.  It includes but is not bound to; maintaining sleep, problem falling asleep, feel un-refreshed when awaken, awaken earlier than wish and many more. You must consult to a doctor if you are having one of these problems, but physician will also recommend you some tips before medicines. 
Here I am discussing those tips which are most necessary for achievement of a quality sleep and gaining benefit from sleep.  

1. Create a sleep conductive environment which is quiet, cool, comfortable and dark. Such an atmosphere minimizes the interruptions to your sleep. Your bed, may be a wooden bed or metal bed, should be sturdy. You may use eye shades, humidifiers, curtains, ear plugs, eye shades and other devices to make a seducing environment.
2. Try to avoid sleeping in daytime and prefer sleeping in night time.
3. Your silent night mattress should be supportive yet comfortable. If you are using a mattress from many years then it may have exceed its maximum expected life. Change your mattress if it’s above 5 years. You must have some comfortable pillows but these pillows must add value to your sleep and room appearance and should not be invitation for allergies.
4. Do not add work and entertainment items like television, computer, books etc to your bedroom. It should be a dedicated place for sleep only. The other material may create anxiety and excitement to your mood; which will weaken the association between bed and sleep.
5. Develop a proper schedule for your sleep and wake time, do not exclude weekends from it. “Circadian clock” is a part of our brain that maintains sleep-wake cycle. To regulate the functioning of circadian we need to strengthen our sleeping pattern even on weekends when there is temptation to sleep more.
6. Develop a proper routine to relax out body through different ways like soaking body in a hot bath or hot tub and listening songs or reading books meanwhile. Such an activity may create mental comfort and wash out stress and anxiety.  
7. Avoid caffeine and nicotine products because they stimulate the body and make you alert. Some people think that it does not affect their sleep but it is scientifically proven that it disrupts your sleep quality. These items include tea, coffee, chocolates, cigarettes, tobacco etc.
8. Eating or drinking may create you less comfortable in sleep. You must avoid heavy meals in dinner. Refrain from spicy food because it causes heart problems and makes you uncomfortable. Drinking too much may also cause you to go washroom again and again which will disturb your sleep.
9. No doubt that regular exercise is good for health and relaxes down your body but do not exercise just before going to bed. Complete your workout 2, 3 hours before sleeping. Exercise makes us alert and raises the body temperature too; so try to avoid it and have afternoon exercise.
10. Alcohol is known to have a tranquilizing effect but when taken close to bedtime it actually disturbs sleep. If you are addictive and cannot resist it means you will have a rough night.

These are some simple and few tips which will help you in attainment of quality sleep and you do not need to visit any physician or psychiatrist for discussing your sleep problems.