You are the master of your sleep –simple tricks to sleep easily
Sound sleep is incredibly important. It allows you to feel good while making your body & brain function properly. While some people might not have any issue in falling sleep, there are others who might have severe difficulty in getting sound sleep instantly.
Poor sleep is known to have adverse effects on the overall health –including both body & brain. It could affect your thinking capabilities, learning, emotions, memory, and the overall mood. If you are having troubles sleeping properly at night, here are some simple tricks that could help you with the same:
Lower the Room Temperature: The body temperature is known to change as you tend to sleep. The overall core temperature decreases. However, the temperature of your feet & hands increases. If your room is too warm, it will be difficult for you to sleep. Therefore, you should set the temperature of your room slightly that works the best for your body. It will help in inducing sleep faster and easily.- Prepare a Proper Schedule: Many people observe that when they set a proper schedule, it helps them in falling asleep faster. The body has its own regulatory system –referred to as the circadian rhythm. The internal clock of the body helps you in feeling alert during the daytime but drowsy at night. It is also recommended to get at least 7-9 hours of sleep every night.
- Practice Meditation & Mindfulness: When individuals tend to be stressed, they have difficulty in falling asleep. Meditation, mindfulness, and yoga are effective mechanisms for calming the body and mind. Moreover, it has also been effective in improving sleep. Yoga helps in encouraging the practice of breathing as well as body movements effectively for releasing tension & stress from the body. Meditation can help in enhancing the melatonin levels while assisting the brain in achieving a particular state of mind.
- Avoid Taking Naps During the Day: If you experience poor sleep quality at night, you might experience sleepiness during the day time. This is known to lead to daytime napping. While shorter durations of naps have been linked to increase in the overall well-being and alertness, there are speculations about the overall effects of napping during daytime. Some studies reveal that longer hours of regular daytime nap could lead to the poor quality of nighttime sleep –in some cases, even sleep deprivation.
- Listen to Calming Music: Music can significantly help in improving the overall quality of sleep. It can even help in improving chronic sleep problems like insomnia. A study on young individuals revealed that sedative music can help in promoting better sleep. In case relaxing music is not available, you can consider blocking all noise that could help in promoting uninterrupted sleep.
- Exercise During the Day: Abundance of physical activities can be helpful in achieving healthy sleep. Exercise can help in improving the overall duration as well as quality of sleep.
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