What's worse than going to bed knowing that you will
find your mother-in-law at your doorstep next morning (kidding of course!)?
Well, it turns out that lying in your bed sleepless without any such knowledge
is even worse than going to sleep knowing this.
Wait, that's not all; worse
than that is getting up in the middle of the night and feeling dead tired but
unable to sleep, with the clock telling you that it's only 3:30 a.m. Don't
worry now though, as we are sure that these 7
Tips to Enhance Your Sleeping Routine Significantly will surely lull you to
slumber-land.
1) Hit the Dimmer
In your quest to a better
sleep, hitting the dimmer should be one of the very first things to try
out. Our body is designed to produce melatonin (a sleep inducing hormone) as
the night falls, sensing the darkness around. This hormone serves to make your
body realise that it's about time to shut down all businesses for a while. With
the lights turned around you, your body is basically tricked into believing
that it still needs to drag along. So, hitting the dimmer would help in optimal
production of melatonin, resulting in better inducing of sleep.
2) Lay Offgrid after Nightfall
There is no doubt that technology has helped us
better our lives tremendously and we are seriously indebted to it for all the
ease and convenience we enjoy in our lives throughout the day. However, it's
better to lay off-grid after nightfall, if having a good sleep is your
priority. Tons of research is there proving that all modern electronic devices
(including those bedtime essential e-readers!) affect your sleep badly due to
the blue light emitted by their screens (which serves as anti-melatonin). So,
you better get rid of modern electronic devices at least 60 minutes before your
bedtime to encourage optimal production of melatonin to induce a fulfilling
sleep.
3) Appropriate Room Temperature
It might have never occurred to you, but your mind
and body respond to the temperature of the room they are in, determining how
good or bad sleep you might get. And according to research, 18 degrees Celsius
is the ideal room temperature that is more likely to induce better sleep.
4) Don't Underestimate the Power of a
Bedtime Routine
The trick here is to help your body realize that
shutting down time is around the corner. Just like dimming the lights suggest
your body and mind to slow down all the buzz, a bedtime routine also does the
same. Just make sure that it is a calming and soothing one (like showering or
book reading), not involving any serious physical engagement.
5) Ease Yourself Out
It seems like there is a direct correlation between
how easily you fall asleep and how eased you were before that. There is a lot
to it, from slipping into the most comfortable fabric and fit that you have, to
taking a bedtime shower if it relaxes you. It's like loosening your body and
mind up to make sure you catch the ride to slumber-land in the most convenient
manner.
6) Soothe Yourself with a Soothing Colour
Scheme
Colours radiate as resonate beyond our imagination,
each one having its own impact on our mind. That's why it is so important to
have soothing and calm hues in your sleeping ambiance rather than having loud
and vibrant shades. For example, lavender or periwinkle blue would be much
soothing for your mind than bright pink or sunshine yellow.
7) Yoga
When it comes to the benefits of yoga, there are
simply countless. Yoga not only helps you stay fresh and alive through the day,
but can also help soothe and unwind your body and mind to lull you to a restful
sleep that you deserve to have a fresher start next morning. Fitnessmagazine
have some really amazing, simple and effective yoga poses to try out in bed,
enabling you to snooze off really well.
8) White Sound
White sound is yet another way to make sure that you
get a complete restful sleep without interruptions. There are various good
white sound machines available in the market nowadays, which can help you sleep
better.
9) 4-7-8 Exercise
Last but not the least is this amazing breathing technique
referred to as the 4-7-8 exercise to help your body relax unbelievably well. It
entails you inhaling only through your nostrils (not using mouth at all) to a
count of four seconds. Then you need to hold your breath there for 7 seconds
before exhaling solely through your mouth to a count of 8. Experts swear by the
effectiveness of this technique, so much so that they say only a few reps are
enough to push you through to slumber.
Conclusion
Hopefully, you will be able to improve your sleeping
routine by following these tried and tested sleeping tips. If these looks too
much to you, try following and implementing one tip at a time, so that it
becomes convenient for you.
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