Not a million dollars, not a mansion on the outskirts, sometimes what we wish to have is a good night’s sleep; especially after a long day at work, when we come back home dead tired, exhausted and drained.
Even though a peaceful good night’s sleep is one of the most basic needs, not all of us get it. We either take too long to sleep, twisting and turning to find that perfect posture, wake up multiple times in the middle of the night, or have a conscious sleep. That’s everything but a peaceful good night’s sleep.
So, if the struggle seems familiar to you, and if a good night’s sleep is all you wish to have lately, you have come to the right place. Sit back, while we tell you some of the tips and tricks to have a good night’s sleep.
Do not consume caffeine later in the day
If you are someone who finds happiness in coffee and sips it all day long, it’s probably why you aren’t falling asleep as you should. So, cutting back on coffee is what you need to do.
A dose of coffee is enough to provide you with energy and prevent your nervous system from relaxing and falling asleep. A cup of coffee, instead of relaxing it, would keep it alert. Hence, you wouldn’t be able to get that peaceful good night’s sleep you have been craving for.
As caffeine can be in your body for 6 to 8 hours, it is suggested that you consume it during the day and that too in moderation.
Try these methods
Only if there was a trick to sleep within seconds. Turns out, there is. The military method is one of the most popular sleeping tricks. The activity can take 120 seconds to perform but can take weeks to practice and take effect. Here is how you do it.
- Relax your face and shoulders; drop your hands at the sides. Exhale slowly. Relax your bottom, including your thighs and legs.
- Imagine a relaxing scene for ten seconds, or say “don’t think” for 10 seconds. You should now be asleep faster. PS. This method takes practice and might not work if you have anxiety.
4-7-8 breathing method
Here is how this breathing exercise works.
- Begin by exhaling through your mouth, while you part your lips to create a whooshing sound.
- Inhale through your nose silently. While you are at it, count to 4 in your head.
- Following that, hold your breath for 7 seconds.
- Now exhale creating a whooshing sound for 8 seconds.
- Keep your mind free while you practice it.
- Repeat this cycle 4 times.
Acupressure is a popular therapy that involves putting mild pressure on specific points in the body, specifically points which are considered to contain life energy. Although there is only limited evidence on the effectiveness of acupressure, the results are positive.
You can try acupressure on the ‘spirit gate’, ‘inner frontier gate’ and ‘windpool’. The first two points lie on your wrist, while the third lies at the back of your points. Massage these points in a circular motion for 4-5 minutes.
If we go on making a list of the benefits of staying hydrated, this blog post might not ever end. One of those benefits on the list is that drinking enough water can help you fall asleep faster.
Water facilitates temperature regulation in the body. As per studies, core body temperature can be integral in inducing sleepiness. When we go to bed hydrated, the temperature is regulated and we are more likely to feel sleepy.
However, the positive impact of staying hydrated might be contradicted by some research. As you may have experienced yourself, drinking plenty of water before bedtime can wake you up in the middle of the night to pee, affecting your sleep.
While staying hydrated may work for somebody, it might not for the other. Therefore, it is suggested that you drink water in moderation before sleep. Take two or three sips and put down the glass for good.
Limit blue light exposure
The harmful effects of blue light are not unknown. One of these harmful effects includes poor sleep quality.
Blue light affects the circadian rhythm, tricking your brain into assuming it’s still daytime. This reduces the production of hormones like melatonin that are responsible for your sleep cycle.
Therefore, you must consider limiting blue light before bedtime if you want to have a better sleep. Here’s how:
- Wear blue light glasses.
- Turn on the light mode/blue light filter on your mobile
- Turn off bright lights 2 hours before bedtime
- Avoid watching Tv and limit mobile use 2 hours before bedtime.
The bottom line
As Thomas Dekkar said, “Sleep is like the golden chain that binds our health and body together”. A peaceful good night’s sleep is essential for our overall well-being and productivity. By incorporating the tips and tricks mentioned in this blog, you can significantly improve the quality of your sleep and wake up feeling refreshed and rejuvenated. Remember to create a comfortable sleep environment, establish a consistent bedtime routine, prioritize relaxation and stress management, and make healthy lifestyle choices. Experiment with different techniques and find what works best for you. The journey to a peaceful night’s sleep may require some adjustments and patience, but the rewards are well worth it. So, start implementing these tips today and embrace the transformative power of a restful night’s sleep. Sweet dreams await you!