Having tried going to bed earlier, cutting out late caffeine, turning the bedroom darker and cosy; still can’t figure out how to sleep conveniently? Well, unbeknownst to you, certain longstanding habits (totally harmless and irrelevant, apparently!) might be the reason behind your supposed insomnia. So, let’s go through 6 simple and wonderful tips that can lead you to a quick, healthy and peaceful sleep.
Are you urged to send “that one last” text message or email to your friend or boss? Well, that might not be a very good idea if you want a relaxing sleep. Typing on your mobile or laptop while lying on bed prior to sleeping can push you out of relaxing mode without you even noticing it. Putting it to vibration also doesn’t solve the issue, as it can still disturb or awake you if vibration continues for long. So, the best way to deal with this is to “escort” your mobile (or laptop, for that matter) to sleep before you wish the same fate for yourself.
Though, to most of you, this is what you already do, i.e. turn the lights down when you sleep, but what’s even better is to “blackout” your bedroombefore you crash land onto your bed. In fact, dimness signals our biological clock to slow down and get ready for sleeping, while bright light signals it to remain active and awake. So, go for low-watt lights at night rather than gleaming bedroom lights if you want not to get smitten by that dreary insomnia.
Yoga can be a blessing in disguise for your sleep disorders, bestowing you a satisfying sleep, putting your mind and body at ease, steadying your breath and reducing muscle tension through your body without shooting up your heart rate. With so much at offer, a little yoga deserves every chance to help you on your quest to a peaceful and relaxing sleep.
“Reclined Butterfly” pose is believed to serve the best in this regard. It entails you lying straight on your back with your feet clapped together and your knees bent and dropped sideways on the floor. Settle your arms sideways, palms up with shoulders thrown back, keeping your chest open and relaxed. Close your eyes and inhale slowly through your nose counting to four; exhale slowly as well, counting to four again. Repeat this for about 10 minutes, or as long as you feel fully relaxed.
Quite often, you hear people telling how beneficial a little wine can be before you sleep, but the fact is that it turns second half of your sleep cycle more unsatisfying and restless. Alcohol is known to bring down deep sleep cycles, triggering increased arousals from sleep. If the urge of alcohol grips you in the evening, you better have only one glass with dinner as early as 6:00 p.m. or 7:00 p.m. rather than having some at 11:00 p.m.
Ever thought of Turkey lunch to be your saviour from insomnia? For most of us, it’s least likely, but you cannot deny the fact that a Turkey lunch seems to turn you drowsy and that’s because turkey meat is rich in tryptophan (an amino acid believed to get converted in sleep-promoting serotonin). While it is important to refrain from heavy meals right before sleeping (full stomach disturbs sleep), foods containing tryptophan can really help you snooze.
Sure, you got rid of evening tea quite some time ago, but what about the can of fizzy drink you feel like having every evening. It is better if you break the habit of midday energy drinks, especially before going through the labels, as most of them are likely to have caffeine. However, if you find it hard, stay away from them after 2 or 3 pm, so that their effects wear out in time, to help you find easy sleep when you need it the most.
You see, it is not as difficult to stay away from insomnia and other such sleep disorders. Even following simple tips listed here can help you much more than you ever believed, so why not give them a serious try and learn how to sleep.