“Sleep is the best Meditation” – Dalai Lama. Indeed, sleep does wonder to our body and mind. Sleep is the best way to focus and relax your mind.
Do you remember when we were kids the solution to every health and the mental problem was a good sleep beside Mom? Mother is the healing source but the actual effect was because of the sound sleep.
We are so much obsessed with the technology that it is now affecting our health terribly. Insomnia, Narcolepsy, and Apnea have become a common health issue for mankind. Isn’t it strange in order raise the living standards we are neglecting the valuable health gifted to us by the God Almighty?
We spend ⅓ of our lives sleeping. This is because a lot of important things happen while we are flying in dreamland or fighting those dragons. When we are in our deepest stages of sleep our bodies produce growth hormone, no matter how old we are. These hormones repair any damaged tissues, which leaves us refreshed.
Another thing that happens when we sleep is our brains take our daily experiences and file some of them away into our long-term memory banks. Even though it seems that your body is doing absolutely nothing when you are sleeping, the truth is, our bodies are actually quite busy.
When we don’t get the sleep we need then our bodies are left with excess damage and our minds tend to be a little groggy. It stands to reason that we need to sleep for our overall health and well being. What if you aren’t getting the sleep you need? Do you know why? If it’s medically related, like insomnia or sleep apnea, then it’s best to contact a medical professional. But, if your reason for not getting the sleep you need is due to your comfort level when you are in bed keep reading. We can help you with that.
In this article, you shall know the best ways to gain good sleep for the recommended hours according to your age group.
Sleep Should be a Reflex Action
A fixed sleep routine is extremely important for a healthy life. There should be a fixed time to go to bed every night and similarly a wake-up time in the morning. Setting your biological clock will boost your sleep quality immensely.
“A few years back due to graveyard shifts, My sleep cycle was heavily disturbed. Although I was tired, I was not able to get sound sleep. Soon I was ill and had to quit the job to get my sleep back. Fortunately, I recovered faster by sleeping right on time every night“
Our bodies come with an internal clock called circadian rhythms. These clocks run on hormones like melatonin that our bodies create. When we go to bed late and wake up at ridiculous hours staying asleep becomes difficult. Humans like schedules when we stick to them. They create structure. This is why children are put to bed the same time every night.
Note: No weekend exceptions, stick to the routine.
Napping is a smart way to make up for a lost sleep but do not exceed more than 15 to 20 minutes in the early afternoon. It is very obvious to feel drowsy right after the meals hence occupy yourself with some activity to distract, else you might end up waking in the middle of the night.
Even Vampires Can’t Take the Light
Have you ever heard about the Blue Light? Yeah, you are thinking right. Light emitted by the electronic gadgets like TV, Phones, and Laptops. The gadget’s light they directly affect the melatonin production and takes away your precious sleep.
Our pineal glands produce the majority of our melatonin, the hormone needed to initiate sleep. Melatonin production spikes at night, when the sun is down. When you have constant artificial light bombarding you then your sleep environment won’t be comfortable no matter how much you believe playing that video game will tire us out.
Turn it off. This means everything. Your smartphone, your tablet, your television, your lights. Anything that might be emitting light or electricity your way should be shut off at least 30 minutes before you want to be sound asleep. This is probably going to be the toughest thing on our list.
If you like to read on your tablet before you go to sleep then maybe you can use a device that isn’t backlit or stick to a real book. The constant light in your face will inhibit your melatonin production and the constant activity can get your brain all worked up, which would make it harder to fall asleep.
The overall lightning ion your room matters too. Is your room bright? Do you have constant light entering into your sanctuary through your windows? This can make for an uncomfortable sleep environment. Get yourself some heavy drapes and find a way to secure them. If you need a light to get a low light or a night light.
Days are bright and night are dark. Isn’t that simple to understand? For our body, the simplest facts matter the most.
Don’t be Lazy
You must be thinking, what does my daily activity has to with my sleep?
Well to answer that question, I want to tell you that there is a very close connection between these both.
Regular exercising can help cure Insomnia and Apnea kind of sleep disorders. Even a few minutes of exercise is helpful in promoting your sleep quality. People who exercise during the day get good sleep at night.
Show some dedication, this is going to make you look hot and sexy too. There are several effects of exercise on your body like it speed up the metabolism, increases the body temperature, and stimulates the hormones like cortisol.
Prefer doing exercise in the early part of the day and avoid them completely a couple of hours before sleep.
Drink a Herbal Tea
This may sounds like a grammy tip, but drinking some herbal tea really works. We have prepared a special article about herbal medicine to improve your sleep quality. Retro enough to check it out?
Eat Healthy to Sleep Tight
Everything you eat is directly affecting your sleep quality. It is important to eat healthy and light food at the dinner. Also, avoid too many drinks or caffeine after the noontime.
It is better to stay smart with your eating habit, eat all your desirable food nutrition in the lunchtime so that it does not affect your sleep. I satisfy my craving by having a nice big brunch.
Please do yourself a favor by say no to the late night drinking habit because it is the reason causing you sleeplessness.
In my personal opinion, don’t drink too much of water after the evenings, it will make you visit the bathroom often breaking your sweet night sleep.
Clear up Your Head
Don’t think of this as a hair wash. Clear your head means to make your mind free from thoughts.
Overthinking is one of the most common reason causing every third person to stay awake till late. Stress, anxiety, and anger are the strong emotions drifting you away from your good sleep.
Most of the time the stress we take are worthless. All you have do is convince yourself to keep them aside and focus on sleep. But for people who are facing a real-time stress in their life, need some stress management.
For serious matters, you must consult a professional or talk to a dear friend even that can help you clear your head. Counting sheep’s can be more productive in such situations.
Bedtime Relaxation Techniques
This is my personal favorite, once you are used to these techniques you are going to include it in your daily habits. It is a great way to wind down, calm the mind, and prepare for a good sleep.
Practice Breathing – Close your eyes and focus on your breathing. Put one hand on your stomach to sense the in and out of the air you breath. Take deep breaths, hold and then release, this is a most effective way to calm down yourself. This breathing practice is one of the most ancient yoga trick known as Pranayama.
Muscles Stretch – This is another great way of relaxation before the bed. You can start from hands, toes or back. All you have to do is elevate the muscles by stretching, hold and then release. This will boost the blood flow in every part of the body. It is a proven technique and results are guaranteed.
Use the Imagination Power – This technique is suitable for those who are able to imagine. Practically this is fooling your mind. Imagine a place with all the best thing you ever want. Then get involved so much in the place that your mind is completely lost in the calmness. As a result, you will be sleeping with a sweet smile.
How can anyone get a sound sleep in a place which is not sleep-friendly?
Sometimes living in the city can make it harder to fall asleep.A great ambience can help you sleep a lot better. A peaceful bedtime routine will send your brain signals to call it a day. Hence you can go to sleep without any kind of struggle. Lets me tell a few small but effective changes to bring in to your bedroom.
If it’s your case, check our special methods to fall asleep easier when living the big city life.
Make sure your bedroom is at the best temperature for you. Most people prefer the Goldilocks area of “just right.” What temperature you prefer in your bedroom is completely up to you. If the room is too hot it can leave you tossing and turning all night and sweaty. A room that is too cold can leave you shivering. None of these sound very comfortable.
A temperature between 68º and 72º degrees Fahrenheit would probably work for most people.
Eliminate any Kind of Noise
No one can sleep in a noisy place. Therefore, you have to make sure there is no loud noise penetrating your bedroom. Instead, listen to light and soothing music that can be much helpful while sleeping. Set a timer to turn off the music automatically after an hour. A right kind of music can engage your mind and will lead to peaceful sleep.
If you cannot eliminate the noise for some reasons, check out our tips on how to fall asleep with noise.
Get a New Pillow
Once you have a great mattress to sleep on it’s time to take a look at our pillows. Are they lumpy and too hard? Or are they too soft? Are they comfortable? If you answered the questions knowing that your pillows are not helping you get a good night’s sleep then it may be time to replace them as well.
That ⅓ of our life is also spent on these and it would benefit your greatly to have the best pillows available.
Is It Mattress
If we spend ⅓ of our lives sleeping then we obviously spend the same amount of time on our beds. So it makes sense that we would need a quality mattress for all the time we spend on it. There are plenty of options on the market when it comes to mattresses, like Zenhaven, Purple or Helix being some of the larger brands. You can choose a firm innerspring or a medium memory foam.
I like my bed a little firmer and toes slightly elevated. Everyone has a personal mattress requirement which is necessary to be met. You should feel completely relaxed when you lie on the mattress. Use silk bed-sheets and covers as they feel great while sleeping.
Use the bed only for sleeping and sex – Bed should not be used for other activities like watching Television, working or having food. By practising this rule, you will train your brain to relate bedroom only with the sleep and sexual activity. Thus as soon as you will reach the bed, the mind will wind down.
All the sleep-enhancing habits and tricks are enlisted in this article. If none of the above works for you. Do not waste time, visit your doctor. There might be some serious health concern hence consider taking a professional help.
Hope you enjoyed reading. Feel free to drop your queries in the comment section below. Till then enjoy your sleep.
Creating a comfortable environment to sleep in is a great start in ensuring your getting the allotted 8 hours required for a healthy life. When we sleep well, we feel well. We have great attention abilities to put toward work and play. When we get a great night’s sleep we can take on the world. There are so many health benefits to sleeping and it’s one of the easiest things to do. Just close your eyes and go to sleep.
If by any chance you didn’t manage to get a good night sleep (yet), check our article about how to stay awake after an all-nighter.