Good and sound sleep ,is a need of the hour. In today's life sound sleep ,can give us productive hours.Here are some some cognitive behavioral therapy inspired strategies. (1) Follow the 25 - minute rule :- If you get into bed and can't fall asleep after 25 minutes,don't stay in bed.Staying awake in bed for long periods of time makes your brain think'Every time I get into bed, this is the place where I should be awake.'And you need to break that association, Get up and do a quite activity that calms your mind and makes you drowsy,like meditating, listening to a soothing podcast or reading a book in dim light.When you feel sleepy.get back in bed. (2) Pen down your worries.:-Sit down with a blank piece of paper one to two hours before bed each night.Then write down all your thoughts,especially anything that is bothering you.It could be what you are going to at work tomorrow, the phone calls you must make or the bills you must pay.The act of dumping your thoughts on a piece of paper can calm your mind.Making todo list and performing work is also a great motivating factor. (3)Make your bed a haven:-Late night watching movies and working on mobile phone also affect our sleep pattern.They emit blue light from bright screen gives signal to your brain that it is time to awake.But many of us do it anyway.If you are going to use your phone or device after your bedtime,make it a rule to only use it,while standing when you feel like sitting or lying down,you have to put the device away. (3)Inculcate good sleep habits:- Try these slip -promoting habits. (A)It is best to keep your wakeup time consistent .Don't sleep in,even on weekends.The less you deviate from your normal bed and wakeup time,the better you will sleep.
(B)Get sunlight every morning. Exposure to sunlight serves an important purpose: It shut down the release of melatonin, a hormone that promotes sleep.Aim to get at least 15 minutes of sunlight first thing every morning. (C)Exercise for better sleep.Studies have found that daily exercise,regardless of the type or intensity, help people fall asleep faster and stay asleep longer.One caveat:End your exercise at least four hours before bedtime,or it could interfere with your sleep by raising your core body temperature. (D)Cut off caffeine post 2 PM.Caffeine has a half life of six to eight hours and quater -life of about 12 hours.That means that if you drink coffee at 4PM , you will still have a quater of the coffein floating around in your brain at 4AM.Steer clear of caffeine after 2 PM,so your body has enough time to metabolize and clear it from your system. (E)The two drink rule,Alcohol suppresses REM sleep and cause sleep disruptions .If you drink alcohol, limit yourself to two drink in the evening and stop at least three hours before bed. To sum up I can say good sound sleep is a gift of god.It help in recovering from painful experience and make our life enjoyable.
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