Have you found yourself tossing and turning on your mattress but seeing no signs of being able to sleep? In fact, the longer you are in bed, the more agitated you are. If this sounds familiar, this article might help you.
While staying put may seem like the best course of action as you may eventually fall asleep, it doesn’t always have to be the case. This could also imply that you’re ignoring your body’s signals. It further disrupts your circadian rhythm, making falling asleep even more difficult.
It is suggested only to hit the bed when you’re feeling tired. Below are a few other tried and tested hacks to help you sleep better.
Read A Book
There have been studies that show reading a book thirty minutes before bedtime helps in improving sleep quality. That's probably because this kind of cognitive activity puts us in a calm, relaxed state, which is what you want to encourage a restful night's sleep. You might have also seen many movies where people doze off while reading their favorite books. It is not because they found it boring but because reading triggers the brain to keep you relaxed and stress-free.
Do A Few Breathing Exercises
One mindfulness technique that can calm the mind and body by calming the nervous system is concentrating on taking slow, even breaths. You could get ready for sleep that way.
Pray Before Going to Bed
One of the many reasons people have faith in their religion is the peace and calmness they feel upon praying. You, too, could follow the same practice and pray before going to bed, as it will help you relax more deeply and let go of any tension or anxiety preventing you from falling asleep.
Do Yoga
According to research, regular yoga practice can significantly improve sleep, including how long it takes to fall asleep, how quiet your sleep is, and how well you sleep overall. Focus on relaxing breathwork by doing a few gentle poses if you're trying to induce sleep. You will be able to relax into the poses to release tension and stress more fully as a result.
Meditate
It has been demonstrated that meditation reduces cortisol levels, a hormone associated with stress, and promotes better sleep.
Take A Hot Shower
After a long day, it is easy to skip the shower as you want to lay in bed and fall asleep. But more often than not, this doesn’t really work, which is why you shouldn’t underestimate the power of a hot bath. As the warm water hits your body, you automatically feel relaxed and want to hit the bed.
Avoid Blue Light
Keeping your phone and any electronic device is the way to go, as the light impacts the natural production of melatonin, making it harder to fall asleep. The best practice would be to switch off all devices at least 30 minutes before sleeping.
