Sleep ensures that our body is at rest for a certain period of time, and it replenishes the energy that we use throughout the day. The lack of sleep often results in health issues because our body is deprived of its due rest. The positive thing about this problem is that there are solutions that don’t require medication. And we can do it by just changing our habits a little, which will help us sleep peacefully.
With the fast pace of life and erratic habits, sleep is often elusive for most people nowadays, and they suffer from serious insomnia. Here, at SweetIslandDreams.com, we will be revealing to you in terms of how to fall asleep without any external stimulation.
Tricks To Fall Asleep In A Jiffy: Do’s And Don’ts
In this section, we will tell you what you should follow and avoid at the same time to invite the long-lost sleep.
- Opt For Exercise
Doing some basic exercises will positively tire your body, and as a result, it will crave sleep. Be it a hectic day at the office or a lazy day at home; physical exercise is a must thing to do. Remember, your body works using all the energy that you get through the exercise and the food you consume.
The human body’s biology is designed in such a way that after a whole day of working, it begins to retire by the end of the day, i.e., at night. Things that you might try:
- Preferably go for early morning sessions that would charge you up for the rest of the day.
- Yoga, meditation, and similar exercises are also good options to try.
- Do breathing exercises, and include the 4-7-8 method. This includes breathing, holding breath, and releasing it for the above-mentioned seconds (Sequence wise).
- Evening strolls or some light brisk walking after your office hours will help as well.
- Keep Your Bed Clean And Proper
Sometimes, messy beds and uncomfortable mattresses might make you awake throughout the night. You must always keep the bed clutter-free so that it becomes relaxing and rejuvenating. Use some aromatic candles on the bedside table and opt for some aroma diffusers and make the entire bedroom a soothing place to retreat. (1)
- Choose To Take A Shower Or Bubble Bath Prior To Your Bedtime
Bathing is rejuvenating for the body and the mind, so a warm bath might help you have a good night’s sleep. The calming effect of soap fragrance will soothe your body in no time. Try to take a bath at least a couple of hours before your bedtime.
- Dine Light And Early
Always go for a light dinner so that it doesn’t take much time to digest and also sooner it is, the better for your body. Heavy and spicy foods for dinner are never a good idea, and they will subsequently boil down to disrupted sleep.
- Don’t Consume Caffeine Prior To Your Bedtime
Any beverage that contains caffeine should be strictly avoided at least 5-6 hours before your bedtime. The reason is these types of drinks would keep you awake for a long period of time. So, if you are having serious sleeping disorders, you may have to bid adieu to coffee and other energy drinks which are high in caffeine.
- Avoid Using Electronic Gadgets Before Sleeping
Extended periods of screen time might disrupt your sleep to a mentionable extent. Staying away from phones, TVs, laptops, and tabs would help you get to sleep more naturally. There are not enough scientific explanations or data to back this up, but it is believed to be detrimental for people with sleeping problems. Instead, you could listen to music with soothing tones, and that could help you sleep better.
In A Nutshell
Being active, working hard, eating right, reading, and leading a healthy lifestyle improves sleep patterns extensively.
Moreover, think positive and don’t sweat if you can’t fall asleep easily. Mental issues like anxiety, along with other stress-related factors, induce insomnia. So, if you have repeated patterns of sleeplessness, you might as well try to resolve them as soon as possible.
Last, but not least, always choose a well-ventilated and noiseless environment that can trigger your melatonin (sleep hormone). Here’s hoping the above-mentioned tips positively impact the sleep cycles that you have been struggling with. Figure out what the issues are first and then act on them with an open mind. (2)
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