Surprising Ways To Get A Better Night Sleep : The physical and mental health and wellbeing depends on execution of timely of daily activities. The daytime is for physical activities, while the darkness of night prompts rest. Adequate sleep helps you to prepare yourself for the next day. Inadequate rest or sleep deprivation causes several ailments like high BP, hallucination, falling health and even death.
A healthy person requires at least seven to eight hours of sleep at night. People suffering from insomnia cannot sleep at night. Patients of chronic insomnia need medication. If your problem is not severe, then some simple tips will come to your rescue.
Physical exercise is a must
Regular and timely workouts ensure health and good sleep. Investing at least thirty minutes in vigorous exercises ensure deep sleep at night. Physical exercise puts positive stress on your body and mind. It also helps the brain to trigger the release serotonin hormone. This hormone not only maintains mood equilibrium, but also promotes deep sleep. Exercise also keeps your mind fresh. A fit body and fresh mind will ensure adequate rest, without medicines.
Get adequate sunlight
It is rather difficult for people to manage time to spend under the sun. People who have desk-jobs are trapped inside the four walls of the office. They hardly get any sun exposure. Human skin can only produce vitamin D when it comes in contact with sunlight. Exposure to both sun rays at day and darkness at night establish the physical sleep-wake cycle in every person.
Practice sleep hygiene
After a day’s alertness, it is time to slip into the calming embrace of deep slumber. Unfortunately, not all doze off as soon as they hit the bed. If you have insomnia, or it takes time for you to fall asleep, then slumber hygiene will come to your rescue. These are several tips, which work in unison to pave a smoother path for sleep. Sleep therapists suggest limiting daytime naps. It ensures that your body is tired enough to fall asleep faster. Doctors also suggest that one should stay away from the bed during daytime. One must use the bed only to sleep at night. Limited contact with the bed helps the person to establish a positive relation, and promotes good sleep. It is also necessary for the person to take a shower, and change dirty clothes before hitting the sack.
Drink herbal tea for better sleep
Apart from physical exercise, and sleep hygiene, herbal drinks also induce better sleep at night. It is a rather old practice that was common among the ancient Chinese and Egyptian royals. Even the residents of Europe prefer to drink a cup of tea after dinner. Ideally, tea helps to keep a person awake. But some herbs promote sleep. Chamomile, Valerian Root, Lavender, Lemon Balm, and Passionflower are some herbs, which pave the path for deep sleep. A cup of any of these herbal beverages will allow deep slumber within no time. The health benefits of Chamomile tea are rather extensive. Apart from curing sleep disorder, it also ensures potency of your heart muscles. Two cups of Chamomile tea each day will boost immunity and reduce stress. Thus, the demand for herbal tea is high in the beverage market.
Stay away from visual stimulants
Entertainment is essential for people of all ages. It offer respite from the mental pressures. But too much exposure to visual stimulants, like television, smartphones and laptops will hamper the sleep process. The flickering light on the screens will keep your eye and brain nerves agile. It obstructs the path for deep sleep. Teenagers and people who chat over phone at night, find it difficult to fall asleep quickly.
Aroma therapy and music for better rest
Experts suggest that the surrounding also plays a role in paving the path for sleep. Make sure that the bedroom is rid of any clutter. Use some scented candles or incense sticks to fill the room with a sweet aroma. Studies prove that lavender fragrance helps to calm your nerves. Breathing in the sweet scent of lavender will soothe the nerves and ease the sleep cycle. Apart from aroma therapy, music therapy also works wonders on people who cannot sleep well. Pacifying tunes will also have similar effects on your nerves, and help to enter a trance like state that is necessary for a sound sleep.
Practice deep breathing
Breathing exercises also play an important role to cure sleep disorders. Deep breathing techniques will come in handy to supply more oxygen to each part of your body. When you breathe out heavily, residual carbon dioxide gets out of your system. Breathe in, then hold the breath and count to seven. After this, breathe out to expel the air completely. Repeating this breathing exercise will help patients with insomnia.
Pen down your thoughts
Sleep specialists suggest that doing some light reading or writing will also boost sleep. If you go to bed with the mystery novel in your hands, it will produce negative outcome. Make sure that the material is on something that bores you. In case you don’t have access to such content, try to pen down mundane events of the day. Apart from summoning quick slumber, you will also be able to improve your handwriting.
Ensure proper room temperature
If you are not comfortable, then you will not fall asleep fast. Keeping a close watch on the bedroom temperature is of utmost importance. You will not fall asleep if the room is too hot or cold. The ideal temperature is between 65 and 72 degrees Fahrenheit.
Following these pointers can solve your sleep disorder. Try these tips for one month. If these fail to produce satisfactory results, then see a doctor as soon as possible. Sleep deputation is not a trivial issue, and you must look for a cure without any delay.
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