Imagine yourself getting back home after a long day’s work in a hurry to hit the sack,and still you find yourself picturing figures on the wall rather than dozing off.What’s wrong?Certainly, some of these tips can find you a better night sleep.So all those insomniacs, don’t skip these..
1) USE DIM LIGHTS
All of us might have experienced the difficulty in sleeping when there is a bright light scattering on to our eyes.Have you ever wondered why?Our body has a sleep wake rhythm maintained by a hormone called ‘melatonin ‘ along with some other mechanisms.Exposure to light stimulates the ‘suprachiasmatic nucleus’ in the hypothalamus which then initiates signals to other parts of the brain that control hormones and will result in inhibition of melatonin release from the ‘pineal gland’.This results in reduced sleep.Since melatonin is released only when it’s dark,I would recommend everyone sleep in a dark room or atleast wear an eye mask. (Link)
2)FIND THE RIGHT MATTRESS
If you are not sleeping on a firm mattress,not only your sleep but chances are that your next morning could be painful.Proper posture is a necessary component even during sleep.Unless our vertebral column is in a comfortable position it is hard to get sound sleep.So go select a mattress that is not too hard,not too soft.
3)AVOID GADGETS FROM THE BEDROOM
As already said light is a major disruption factor for a sound sleep.The blue light coming out the gadgets does more harm than your wall hanging lamps.It stimulates wakefulness as well as stresses out your eyes.So if you don’t want to end up getting a headache before you attempt a sleep give a break to your cell phones and computer.Let them sleep too.
4)AVOID CAFFEINE
Caffeine is the world’s most widely consumed psychoactive drug.It acts as central nervous system stimulant,wards off drowsiness and promotes alertness.Ok,this is good when you wish to concentrate on your work,studies etc. during the morning hours.But,,trust me if you consume caffeine some few hours prior to your sleep,your desire to sleep would have to hang around a little longer.(Link)
5)TURN ON A FAN
‘’What??turn on a fan?you kidding me!we do that everytime”-is this what you are thinking right now?
We all use a fan to keep us comfy during a warm humid climate.But that’s not the only benefit a running fan can bring you.’NOISE’. The noise coming out from a fan is continuous and uniform.It’s never like a sudden growl or bark from your pet dog or a siren ringing outside ,all of which could wake you up.So ,it’s interesting a fan serves a second purpose too.
6)HAVE A CUP OF CHAMOMILE TEA
The chamomile tea has been nicknamed ‘sleep tea’ because of its remarkable benefits in insomnia.It promotes a healthy sleep cycle.It contains flavonoids,mucilages and coumarins which have a calming effect on the body thus allowing a restful sleep.(Link)
7)GET YOUR OWN SHEETS
Recall how we used to sleep when our hands ran on the entire mattress surface searching for a piece of fur or blanket.Don’t you think having a blanket besides you could save your deep sleep?
8)GOOD RELATIONSHIPS
There had been a variety of conclusions on how relations and emotions affect your sleep.A pleasant talk with your loved ones will give you a calm mind to sleep with. “For a man, how he slept the night before predicts the quality of his interactions with his spouse the next day. For a woman, how she interacted with her spouse that day affects how she’ll sleep that night.”
9) SWITCH TO FEATHER PILLOW
Those people with allergies to memory foam pillows may try the feather pillows which are encased in tightly woven fabric hence could keep out the dust and mites.
10)A MASSAGE TO YOUR FEET
Rubbing the feet can stimulate the nerve endings as well as increase the blood circulation to all over your body ,and especially the most vital brain.A brain relaxes when it is supplied with sufficient quantity of oxygenated blood.Hence,try soaking your feet in cold water perhaps with Epsom salts or bath oils,and give it a soothing massage before you go to bed.
11)DEEP BREATHING
A sound deep breath is known to calm our mind even when we are shuddering in anger.If the breath is calm,so goes the mind.Practice a light breathing exercise before you are off to sleep- inhale for four seconds, exhale for four seconds, pause for four seconds and repeat for two minutes.Regular practice of yoga is also definitely a good try when you experience those hard sleepless nights.
[Source : readersdigest]
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All of us might have experienced the difficulty in sleeping when there is a bright light scattering on to our eyes.Have you ever wondered why?Our body has a sleep wake rhythm maintained by a hormone called ‘melatonin ‘ along with some other mechanisms.Exposure to light stimulates the ‘suprachiasmatic nucleus’ in the hypothalamus which then initiates signals to other parts of the brain that control hormones and will result in inhibition of melatonin release from the ‘pineal gland’.This results in reduced sleep.Since melatonin is released only when it’s dark,I would recommend everyone sleep in a dark room or atleast wear an eye mask. (Link)
2)FIND THE RIGHT MATTRESS
If you are not sleeping on a firm mattress,not only your sleep but chances are that your next morning could be painful.Proper posture is a necessary component even during sleep.Unless our vertebral column is in a comfortable position it is hard to get sound sleep.So go select a mattress that is not too hard,not too soft.
3)AVOID GADGETS FROM THE BEDROOM
As already said light is a major disruption factor for a sound sleep.The blue light coming out the gadgets does more harm than your wall hanging lamps.It stimulates wakefulness as well as stresses out your eyes.So if you don’t want to end up getting a headache before you attempt a sleep give a break to your cell phones and computer.Let them sleep too.
4)AVOID CAFFEINE
Caffeine is the world’s most widely consumed psychoactive drug.It acts as central nervous system stimulant,wards off drowsiness and promotes alertness.Ok,this is good when you wish to concentrate on your work,studies etc. during the morning hours.But,,trust me if you consume caffeine some few hours prior to your sleep,your desire to sleep would have to hang around a little longer.(Link)
5)TURN ON A FAN
‘’What??turn on a fan?you kidding me!we do that everytime”-is this what you are thinking right now?
We all use a fan to keep us comfy during a warm humid climate.But that’s not the only benefit a running fan can bring you.’NOISE’. The noise coming out from a fan is continuous and uniform.It’s never like a sudden growl or bark from your pet dog or a siren ringing outside ,all of which could wake you up.So ,it’s interesting a fan serves a second purpose too.
6)HAVE A CUP OF CHAMOMILE TEA
The chamomile tea has been nicknamed ‘sleep tea’ because of its remarkable benefits in insomnia.It promotes a healthy sleep cycle.It contains flavonoids,mucilages and coumarins which have a calming effect on the body thus allowing a restful sleep.(Link)
7)GET YOUR OWN SHEETS
Recall how we used to sleep when our hands ran on the entire mattress surface searching for a piece of fur or blanket.Don’t you think having a blanket besides you could save your deep sleep?
8)GOOD RELATIONSHIPS
There had been a variety of conclusions on how relations and emotions affect your sleep.A pleasant talk with your loved ones will give you a calm mind to sleep with. “For a man, how he slept the night before predicts the quality of his interactions with his spouse the next day. For a woman, how she interacted with her spouse that day affects how she’ll sleep that night.”
9) SWITCH TO FEATHER PILLOW
Those people with allergies to memory foam pillows may try the feather pillows which are encased in tightly woven fabric hence could keep out the dust and mites.
10)A MASSAGE TO YOUR FEET
Rubbing the feet can stimulate the nerve endings as well as increase the blood circulation to all over your body ,and especially the most vital brain.A brain relaxes when it is supplied with sufficient quantity of oxygenated blood.Hence,try soaking your feet in cold water perhaps with Epsom salts or bath oils,and give it a soothing massage before you go to bed.
11)DEEP BREATHING
A sound deep breath is known to calm our mind even when we are shuddering in anger.If the breath is calm,so goes the mind.Practice a light breathing exercise before you are off to sleep- inhale for four seconds, exhale for four seconds, pause for four seconds and repeat for two minutes.Regular practice of yoga is also definitely a good try when you experience those hard sleepless nights.
[Source : readersdigest]
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