Sleep is the time your body does the work of repair and rejuvenation. 6-8 hours of sleep is necessary for you to physically and mentally function properly.
But, due to so much stress and the hectic schedule that people have now days, it is very common for people to not be able to sleep.
Apart from the quantity, the quality of sleep is also very important. Even if you sleep for 9 hours a night, but if that sleep is interrupted a number of times, it won’t be as effective. The goal here is to have interrupted sleep for at least 7 hours. More on the workout days.
9 Things you can do to sleep better:
Exercise hard
In earlier times, the cases of insomnia in people were very less compared to what you see today. There might be many reasons behind it, but reduced level of physical activity is primary. Due to so rapid development in technology we went from an active to passive mode. So, in order to have better sleep you need to provide your body with some physical activity. A brisk walk for 10 mins before bedtime can help in releasing all the excess energy which prevents sleeping. But, it doesn’t mean that the workout done in the morning is useless.
4-7-8 trick
Breathing properly is very important for healthy living. You would shock to know how much difference in your health you can this trick make just by deep breathing. 4-7-8 trick devised by Dr. Andrew weil works on the principle of deep breathing.
Steps to follow:
- Slowly deep in counting to 4
- Hold breath for 7 counts
- Then release your breath in 8 counts
Doing this a number of times will help you fall asleep very quickly. Dr Weil claims that this technique can push you into a deep slumber within a minute.
Don’t listen to loud music
There are many people who have a habit of listening to music before going to bed. There is nothing wrong with it, as long as the music you are listening to is soft and calming. Like, “Can’t help falling in love by Elvis” or “You’re beautiful by James Blunt.” Or simple instrumental music without lyrics is best because listening to poetic words can make you think, which is not at all good for sleep.
Masturbate
When a men ejaculate, a sleeping hormone is released in their body. Apart from hormone release, masturbation can also help you by eliminating the excess energy, due to exhaustion. So, if you have a very important meeting tomorrow and you have to-have to sleep properly, then you know what to do.
Warning – Don’t make it a habit, as after sometime, you won’t be able to sleep at all without masturbating.
Reduce stress
Stress is one of the most common reasons that deprives people of sleep or quality sleep. Stress is a very powerful problem but it can be dealt with. Mediation and Yoga are two weapons that can destroy stress. Apart from this, your eating habits, your sleeping habits and the way you deal with life can also have tremendous effect on your stress. It is said, if you don’t want to take stress, then nothing can give you stress.
Cortisol, which is also known as stress hormone is increased when you are exposed to lot of stress. Cortisol level can be reduced by eating dark chocolate, regular exercising and increased level of free testosterone.
Take shower before sleeping
I know for many people it will be a ride to hell but it is a very effective way to achieve quality sleep. Initially, you might find it difficult but after sometime you’ll get use to it. What shower really does, is that it decreases your body temperature and takes all the excess negative energy.
Excess energy in your body doesn’t let you sleep properly and because of it your sleep is constantly interrupted.
Don’t watch. Read.
There are lots of people who prefers watching television just before going to bed. Actually, it is a pretty bad idea because it can cause you to just lay there neither completely awake nor completely sleep.
Plus, while surfing through channels you can land up on a topic that is disturbing or exciting which will prevent you from sleeping easily.
Reading is a good way calm down all your senses. In fact, most of the people who read a lot are usually very calm. Reading for at least 20-30 minutes before sleep is a very good habit.
Make a schedule
It is much easier to fall asleep when you follow a schedule. You will see many military personal who have a habit of sleeping at 10 PM and waking up at 6 AM.
Many people wake up at same time every day without an alarm clock. Your body has an in-built alarm clock and if you manage to program it properly than you’ll comfortably sleep at the same time every night and easily wake up at the same time every morning.
Food
First of all, it is very important to have full stomach if you want a good night sleep. But, over eating will completely reverse the effect. And, there are few foods that will help you to sleep better.
Foods rich in carbs helps in inducing sleep. Although, it is very important to check the quantity of carbs you are eating on a daily basis. Foods rich in complex carbs is better for your health. Complex carbs also help in controlling your weight.
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