Image License: XS © mars
Do you know that the incidence of insomnia and sleep disorders like sleep apnea have been on the rise lately? And more and more people are becoming dependent on sleeping pills today?
Sleep is the mystery that is critical for survival, but there is not a complete understanding yet, of its primary function. Learning how to sleep better is important, regardless, as most of us would be aware of the effects that lack of sleep for one night has on us, as the next day rolls in.
The negative effects of lack of sleep, or insufficient sleep, become only too obvious come the next day.
messes with our concentration, tinkers with our memory, declines our
performance, and causes us to be stressed out, irritable and angry.
So how to sleep better? Check out these sleep remedies recommended by experts:
The first and foremost of these remedies for a peaceful night is to maintain a regular sleep schedule. Whatever schedule works for you, stick to it everyday, as much as possible. This will take a bit of getting used to.
Help your brain get conditioned to sleeping at a particular time every night, and wake up at a particular time every morning. And wake up to sun, if possible.
Cut day-time naps. Or reduce it to one 30-minute session.
And get regular physical exercise anytime during the day; but not later than 4 hours prior to bed time.
No caffeine, alcohol or smoking, 4 hours before bedtime. Alcohol initially makes you drowsy, but eventually rebounds later at night. No sugar, too.
This is one of the more important remedies - in order to learn to sleep better, it is necessary to consistently remember to avoid these rushes before bedtime.
Next, get the mood going. Get a warm shower about an hour before bedtime. Make sure your bedroom is dark or dim, quiet, and a bit cool.
No watching TV or working the laptop on the bed; convey it to your brain that your bed is only for sleeping, and when you are on it, it's sleep time.
Soothing music in the background helps you? Turn it on. Or even a sleep audio can help, too. Too much outside noise? Create a light background noise (white noise) that suppresses other noises - a sleep sound machine, or even a table fan should do it. Too much light for you? How about getting a sleep mask?
Identify those little distractions, and work to resolve them. You may also try any of these natural sleep aids as a possible option.
If you are on the bed for 20 minutes and still awake, don't try further. Get up, and do something else in dim light, until you feel a bit sleepy. Then get back to getting back to bed.
Try to work on the above remedies religiously, until your mind and body are conditioned to the time, space and routine.
Once that happens, you may end up no longer needing to use the 20-minute rule, as rest of those sleep tips will likely help you fall asleep, within just a few minutes of hitting the bed.
Have A Good Night! You Deserve It!
If you are unable to stop the incessant chatter going on in your head, preventing you from falling asleep, you can try self hypnosis audios designed specifically to relax your body and mind deeply enough, to be able to fall asleep fast as intended by nature.
You can learn more about sleep by reading our articles below.