The most important part of our life is SLEEP. The hard to digest fact is – we spend almost half of our lifetime sleeping but yet to figure out how to get a good one! A sleep deprived human will have reduced metabolism, less concentration, and overall – lower energy levels. If one wants one’s day to be brighter and active, one needs to ensure to get a sound sleep. Here are 7 tips you must follow if you are an insomniac, sleep deprived human.
Exercise regularly but, not just before bed! By exercising you will reduce anxiety in the short term. Exercising between 4 to 7 PMfor about 30 to 40 minute per day will promote better sleep at night. Walking or gardening will also do work as sleep medicines.
Do not consume caffeine, late in the evening. Avoid alcohol, nicotine and other chemicals that interfere with sleep, as it can reduce night time melatonin production and lead to disrupted sleep patterns. Instead, switch to certain food in daily diet that induce better night sleep. Example: Hard cooked eggs, miso soup, broccoli, banana, cereal, oats meal, cherry, almonds, dairy foods, most of the fish – specially salmon, halibut and tuna – boast vitamin B6, which is needed to make melatonin (A sleep inducing hormone) along with vitamin B6 and folic acid which helps in promoting healthy sleep. Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, eating carbs a few hours before bed may help.
Stick to a sleep schedule of the same bed time and wake up time, even on the weekends. Avoid naps in the day time because it may confuse your biological clock.
Optimize your bed room environment. This can include aspects, such as temperature, noise, furniture choice, heat and more. Turnoff TVs , computers and other blue light sources an hour before you hit the bed. Cover any displays you can’t shut off. Make sure, your bed room is quiet, relaxing, clean and enjoyable place. Avoid working in bed room.
In hale through your left nostril. This yoga method helps in reducing high blood pressure and let you stay calm and provides better sleep.
Relax and clear your mind in the evening. Listen to soothing music, read at least 20 pages of desired novel or magazines.
Get out in the sunlight soon after wake up in the morning. The bright sunlight tells your body natural biological clock, that it is time to wake up, and that’s same internal clock will then be set to tell your body it is time to go to sleep about 14 to 15 hours later.