Good night’s sleep is a blessing in disguise. It is known that in sleep, you get closer to your enlightenment. It makes you feel good and your body better, which helps your brain function properly. While most people fall asleep with a click of a button, many others have difficulty falling and staying asleep throughout the night. Lack of sleep can have detrimental effects on various parts of your body and brain, including learning, memory, mood, emotions, and biological functions.
1. Lower the temperature
The body temperature falls as we sleep at night. The body automatically cools down when you lie on your bed and warms up when you are awake.
If the room is warm, then it gets difficult to sleep. Keep the temperature of the space between 15.0 –19.0°C. Individual preferences will vary. Find a temperature that works best for you.
A warm shower or bath before sleep changes the body temperature quickly. The brain receives signals as the body cools down, this helps you to sleep faster. This also leads to increases in sleep efficiency and sleep quality.
2. Use the 4-7-8 breathing method
It’s a method developed by Dr. Andrew Weil; it’s a simple yet powerful method that promotes calmness and relaxation, coupled with that it helps you soothe your senses before the bed. It comes from a Yogic breathing technique and consists of a breathing pattern that relaxes the nervous system; it is practiced anytime you feel stressed.
Following are the steps:
- Place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth and make a “whoosh” sound.
- Close your mouth, and inhale through your nose while mentally counting to 4.
- Hold your breath, and mentally count to 7.
- Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
- Repeat this cycle at least three more times.
This technique will relax you and help you fall asleep quickly.
3. Practice yoga, meditation, and mindfulness
Stress makes it difficult to fall asleep. While Yoga, Meditation, and Mindfulness are tools to calm the mind and relax the body.
Yoga literally encourages the practice of breathing and being alert of your being and body movements that release stress and tension accumulated in your body.
The study reveals that yoga has a positive effect on sleep, increasing sleep quality, sleep efficiency, and sleep duration.
Meditation increases the melatonin levels and assists the brain in achieving a specific state where sleep is achieved.
Finally, mindfulness will help you focus on the present and reduce your worry while going to sleep, and even function better during the day.
4. Get comfortable
A comfortable mattress and bed can have a remarkable effect on the depth and quality of sleep.
A medium and firm mattress positively affects sleep quality and prevents sleep disturbances, muscular discomfort.
The quality of the pillow is essential. It affects your neck curve, temperature, and comfort.
A study suggests that the orthopedic pillows may be better for sleep quality than feather and memory foam pillows.
A heavy blanket could reduce body stress and help improve your sleep. Go to bed in comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night.
5. Try aromatherapy
Aromatherapy involves the use of essential oils. It’s a great way to relax and soothe your senses.
A study says that the use of aromatherapy was effective in improving sleep quality.
Some scents that have positive effects on sleep include lavender, damask rose, and peppermint.
Oil blends made with ingredients like lemon and orange are also useful in improving sleep quality.
An oil diffuser can help infuse your room with relaxing scents that encourage sleep.
These were the top five tips for better sleep. Better sleep not only revitalizes you but feels you with energy and makes your day marvelous.
Sanket Alurkar is a MA Creative Writing Student at Kingston University. He is passionate about storytelling, writing, reading books. He loves to go out for cycling, adventure sports, and loves to cook.