It probably goes without saying that a good night’s sleep is extremely crucial for good health, but what if you are unable to sleep well and wake up tired? If you suffer from prolonged sleep deprivation, then you may experience muscle pain, red eyes, shaky hands, increased blood pressure, weight loss or obesity, confusion, memory loss, stress, and even hallucinations and psychosis. Lack of sleep can throw you off balance in various ways. These tips will surely help you to go to dreamland without any issue!
1) Don’t toss and turn over and over
Don’t lie down for hours; the rule of thumb is after 20 minutes of tossing and turning, then do something quiet like reading, and only return to bed when you feel you can sleep. A cognitive behavioral therapy tip: If you only sleep five hours a day, try to stay in bed for only five hours. For example, if you have to get up at 7:00, then be in bed at 2:00. After a while, you can start going to bed a little earlier. This will not be simple in the beginning, but it will work out gradually.
2) Drink chamomile tea or warm milk.
It has not yet been proven whether the tryptophan, magnesium, or casein in milk helps, but the ritual of drinking warm milk right before bed seems to work for many people. The warmth of the cup or mug in your hand opens your pores and slightly lowers your body temperature, helping the process of falling asleep. Drinking warm chamomile tea is also effective.
3) Choose the right bed and pillow
A good bed frame and mattress are the foundation of sleep. It provides you with the support you need and adapts ideally to your body. That is why you should focus on quality and replace your mattress every ten years or as often as you feel the need. Also, don’t forget the importance of pillows. They ensure that your spine is in its natural position which will help your vertebrae relax and prevent neck, shoulder and back problems.
4) Relaxation Exercises
Relaxation exercises can help you fall asleep like a baby. Try them out.
-Focus on your breathing: Take deep breaths and concentrate on them until they become natural. Breathe in through your nose and breathe out through your mouth. Make each breath deeper than the previous one.
-Lay down in a comfy position and tense one part of your body for five seconds at a time. Relax for a few seconds, then move on to the next task. Start with your toes and slowly work your way up until you fall asleep.
5) Get a good night’s sleep.
Regularity is crucial for a healthy sleep pattern. If you keep your bedtime and waking time about the same, you will find that your body will gradually get used to it. Do you enjoy naps? Try not to take more than 20-30 minutes so that it does not negatively affect your sleep.
6) Don’t Overeat
It is not a good idea to eat a large meal or a sugary meal three hours before going to sleep. Your body has to work harder to digest the food, which makes it more challenging to fall asleep. The ideal is to eat your heaviest meal at lunch and opt for a lighter one at night.
7) Don’t put your cell phone under your pillow.
Studies have already shown that cell phones can affect our brain activity. It increases the activity of certain parts of the brain, which in turn causes us to wake up more often. So, instead of placing your cell phone right next to your head, try to place it a little farther away in the room or in another room.
Do you have any other tips? Share it with us in the comments below!