When you go to bed after a lot of the hustle and bustle and can’t sleep, you get even more upset. On the one hand, you are struggling with not getting enough sleep, and on the other hand, the next day’s work does not let you sleep. A slight noise, noise coming from other rooms, or someone’s voice will not let you sleep for long. There is also this worry that if sleep is not started on time, the next day’s work will start late, and its stress will also dominate.
We all struggle with the stress of insomnia at one time or another. Many things: office workload, tasks to be completed with the ultimate care, some bitterness, some mishaps, and many things. And if we do not get enough sleep at night, not only does our daily routine get affected, but if we have this problem for a long time, it also harms our health. If you want a happy life and sound sleep, you can take some simple measures.
Begin Relaxing For 1-2 Hours Right Away
Do whatever tasks remain, and do them as comfortably as possible. Avoid doing such work in the evening, which takes a lot of energy. It would be better for you to do things that give you relaxation during this time. For example, you can read, do yoga with comfortable postures, or talk with your partner. If you have to tackle some necessary tasks during the day, then do them in a relaxed manner.
Don’t Take Caffeine
After taking caffeine, its effect remains in the body for 8–14 hours. Although its effect is different on everyone, if you feel difficulty sleeping, then completely cut it out of your diet for a month. You will find that you are getting good sleep due to this. Along with this, avoid caffeinated substances such as chocolate, tea, etc. Instead, drink herbal tea or herbal coffee.
Have A Light Dinner
It’s best to avoid spicy, salty or oily foods when planning your dinner. In addition, limit or avoid foods that contain starches and simple carbohydrates, such as Pasta and Pizza. You may experience a sugar crash in the middle of the night from these foods because they are difficult to digest, cause heartburn, and spike insulin levels.
Check Out this article: How Does Fast Food Affect Your Body?
Avoid Using Your Phone
Before going to bed, try to spend less time on your devices. You may be able to fall asleep more quickly by putting your phone down an hour before bed. Even if you can’t completely abandon your phone, use night mode or turn off notifications. It can also be helpful to charge your phone away from your bed.
Try placing your phone at the opposite end of your room instead of keeping it on your nightstand. Using this method may help you avoid the temptation to check your phone throughout the night or use your phone first thing in the morning.
Check out this article: Electronic Gadgets Addiction Good Or Bad
Turn Off The Lights At The Appropriate Time
Plan a time to go to sleep at night according to your routine and go to bed at the same time every night. The time between 10 p.m. and 2 a.m. is the most important for getting deep sleep. Going to bed on time will make it a habit and help you fall into a deep sleep.
Try Breathing Exercise
Close the right side of the nose with your thumb and breathe slowly from the left side only. Breathing from the left side positively affects the mind and relaxes the body. It is suggested in Kundalini yoga that if you take 26 long breaths in this way, it has a good effect on the brain and mind. When your mind is healthy, sleep will also be good.
Maintain A Routine
Try to keep your routine in sync with nature. Keep in mind that you must go in the sun once a day and keep the room dark in the evening. Be it working on a project, work related to housekeeping, online billing, or both, keep the time of the day for all of these. Keep in mind that you should not do such work at night if it requires a lot of concentration or if you get physically tired.
Aroma Therapy & Acupressure
Add a few drops of essential oil, such as lavender, to the bathwater along with half a cup of Epsom salts. Stay in this water for 20 minutes. Epsom salts contain magnesium, which gets absorbed into the body and gives a feeling of relaxation.
To relax the body, you can watch videos of Yoga Nidra so that you can relax every part of your body through your brain. Check out videos here. You can lie down on the acupressure mat before sleeping. Apart from this, you can also try techniques like acupuncture.
Getting a good night’s sleep is essential for maintaining good health and productivity. In this article, we shared some tips on how to get the most out of your sleep. But this is just the beginning! We will be releasing more sleep-related content soon, so stay tuned. In the meantime, be sure to follow us on Twitter or Facebook for more tips and tricks.
Featured Image Courtesy: Photo by Kate Stone Matheson on Unsplash
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