6 tips to sleep better at night
Ask a young school child tips on how to sleep better, and they would just say do one thing, keep all their books away and tuck themselves into that Chhota Bheem designed quilt and slowly go into the land of candies, chocolates, action heroes and fairies.
Do you remember that once upon a time you too were the same?
Cut to circa 2016, advancement of technology, and a stress life has left you with more of worries and less of sleep. Less sleep leads to bad skin, bad hair, hormonal imbalances and a host of other problems. So, if you have been getting less sleep and thinking ways to get more sound sleep, here are some handy tips which will help you to have a proper and sound sleep.
-Turn off the electronic gadgets. One of the main reason that we are awake till late in the night is due to these gadgets which have made communication open 24*7. Keep your work away from your bed time routine. Less sleep also affects on your work output. So keep all your gadgets on silent mode and away from your bed.
-Stick to a sleeping schedule. It is important to stick to a sleeping pattern. Set a time when no matter what you will go to sleep, and also make sure you also fix a time to wake up. Initially you will find it a little difficult to adjust to new timings but soon you will get used to it. They don't say early to bed, early to rise for a reason.
-Create a room that's ideal for sleeping. Create an environment which is cool and quiet. You can opt for room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
-Use bed, pillows, bed-covers and bed sheets which makes you comfortable. Many still prefer simple floral printed bed-sheets to make them feel like they are amidst a garden. Whatever soothes you use them.
-Do not watch any horror visuals before going off to bed. For that matter any disturbing visuals which will keep you awake pushing sleep away from you.
-Do not skip workouts. Regular exercise helps you sleep better, as long as you avoid doing it right before bedtime. A post-workout burst of energy can keep you awake. Try to finish your workouts 3 to 4 hours before your bedtime. more
Do you remember that once upon a time you too were the same?
Cut to circa 2016, advancement of technology, and a stress life has left you with more of worries and less of sleep. Less sleep leads to bad skin, bad hair, hormonal imbalances and a host of other problems. So, if you have been getting less sleep and thinking ways to get more sound sleep, here are some handy tips which will help you to have a proper and sound sleep.
-Turn off the electronic gadgets. One of the main reason that we are awake till late in the night is due to these gadgets which have made communication open 24*7. Keep your work away from your bed time routine. Less sleep also affects on your work output. So keep all your gadgets on silent mode and away from your bed.
-Stick to a sleeping schedule. It is important to stick to a sleeping pattern. Set a time when no matter what you will go to sleep, and also make sure you also fix a time to wake up. Initially you will find it a little difficult to adjust to new timings but soon you will get used to it. They don't say early to bed, early to rise for a reason.
-Create a room that's ideal for sleeping. Create an environment which is cool and quiet. You can opt for room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
-Use bed, pillows, bed-covers and bed sheets which makes you comfortable. Many still prefer simple floral printed bed-sheets to make them feel like they are amidst a garden. Whatever soothes you use them.
-Do not watch any horror visuals before going off to bed. For that matter any disturbing visuals which will keep you awake pushing sleep away from you.
-Do not skip workouts. Regular exercise helps you sleep better, as long as you avoid doing it right before bedtime. A post-workout burst of energy can keep you awake. Try to finish your workouts 3 to 4 hours before your bedtime. more
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1. Your bedroom location should be preferably south west of the house. 2. The wall & roof colors should not be red, pink, yellow and any other dark colors. Preferably it can be light blue or light green. 3. Sleep with your head in south and feet in north direction to align with earth magnetic field. If that is not possible, sleep with head in east and feet in west direction. 4. If having difficulty in sleeping start counting reverse i.e. 100, 99, 98, 97, 96, 95, ....................... 1 5. Except for very hot/very cold climate keep clear air passage both ways in the sleeping room, at the same time avoiding mosquitoes and dust. 6. ONE MORE SIMPLE TECHNIQUE/EXERCISE FOR EASY SLEEPING a. After lying on bed with back touching bed with either no lights or very dim light, first normalize your breath concentrating both on inhaling and exhaling (this and all subsequent all exercises for at least 5 cycles) b. Inhale deep with nose at the same time closing fists with pressure. c. Exhale deep with mouth at the same time opening fists. d. Normalize your breath, inhale with nose and exhale with mouth. e. Inhale deep with nose with closing fists and simultaneously bring your fist to shoulders. f. Exhale deep with mouth while opening fists and bringing fist to bed level. g. Normalize your breath as described in d. h. Inhale deep with nose with closing fists at bed level and bending your toes as far as possible to bed level i. Exhale deep with mouth while opening fists and bringing toes at normal position. j. Normalize your breath. k. Inhale deep with nose while closing fists at bed level and bending toes towards leg (direct opposite to h.) l. Exhale deep with mouth while opening fists and bringing toes to normal position. m. Normalize your breath. n. Inhale deep with nose while closing fists at bed level and pressing bed with buttocks and lower back. o. Exhale deep with mouth while opening fists with ultimately no pressure on bed by buttocks and low back. p. Normalize your breath, first few inhaling with nose and exhaling with mouth and later both inhaling and exhaling with nose, q. There may be few yawning in between above exercises. You will not know when you have slept. HAVE A GOOD SLEEP. more
May 24
good tips. well started by Pritam sharma and supported beautifully by Umesh chandra. pranayam and meditation also helps. thanks. more
May 13
