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Sleep is as important as food, shelter and clothes! Agree? You are probably reading this because you are either not getting enough or maybe better said not getting quality sleep. This is quite a common phenomenon, particularly in our modern time. But, why is it so acceptable? The consequences are dire for our personality, we are unable to perform, it cripples our emotional state and can alter our look drastically. But never fear 🙂 , it may look like you will never get that proper sleep when tossing and turning in your bed each night. Or you simply believe you are just a night person. Well you know it’s soooo important so you need to invest your time in this post. It isn’t worth it especially in the long run when the effects start to truly show….
1. Just Can’t Sleep:
If you have been awake in bed for some time, give yourself up to 30 minutes if still you don’t fall asleep then get up and do something like surf the net or tidy up 😛 . When you feel tired and your eyes begin to droop get back into to bed… and sleep. It’s better than lying down all night struggling to fall asleep, it just becomes plain frustrating.
2. Make a Pre-Bed Routine:
Create a routine that eases you into the idea that it’s time to sleep. If you wish take a bath. Turn the lights down low, have some soothing music going and read a book are things which I like to do before going to bed. It helps me unwind for the day and ummmm become sleepy. 😛
3. Soothing Music:
This is a good one, you can look online for music designed especially for sleeping that of white noise and ambient music. They are different to that of pop music as they don’t have words that stimulate your mind nor have an upbeat tempo. Also, check for it to fade out or turn off after an hour or so, so it doesn’t disturb the rest of your sleep.
4. Take Note of What You Last Ate Before Sleeping.
Was it a heavy meal or light? Experiment and find out how your body reacts to certain foods and how close it is to the time when you sleep. I personally like to eat at least 2 hours before sleeping. You wouldn’t want to over eat, feel hungry or have an upset tummy (due to carbs or excess sodium).
5. Watch Your Fluid Too:
Regulate when you drink water (not too little that you feel dehydrated and not so much that you are running for the washroom throughout the night). Limit caffeine, sugar, and alcohol, really do, you might be pleasantly surprised by the difference it makes. And how about herbal tea? The chemicals in this type of drink is known to relax your body.
6. Are You Feeling Tired At Night?
If you are not, during the day pick one more activity to do. Exercise during the day also makes me crash out at night. This one I swear by. However, be mindful not to do it at least 2-3 hours before you sleep as it can act as an energizer.
7. Mind Racing:
Ideally whatever it is that runs through your mind should be dealt with during the day. Take some time to write down your to-do list and what not. But, even I catch myself out on this (At one point it was a bad habit of mine). Whenever it does happen (more often not at night) I write it down in a little notebook I keep on my side table. Some people I’ve seen also quickly note it on their phone. Just write it out what’s on your mind, anything to get it out of your head, sooner the better.
Lavender could do the trick and widely known to calm you down into sleep mood. Try dabbing 2-3 drops on your pillow. Sensitive noises please take precaution.
9. Relaxation Techniques:
Such techniques transform your body and mind into that of a state of sleep. The simplest form is to lie flat on your back and take a few deep breaths, in from you nose and out from your mouth, really focus on how the air (and energy) moves. Try relaxing your muscles by tensing them 😛 well first and then release. Another is to ‘escape’ for a moment and imagine you are in a peaceful scene such as the beach or greenery until you eventually drift to sleep.
10. Set a Regular Sleeping Time:
Sleep and wake up at the same time, everyday… including weekends and holidays 🙂 (though there can be an allowance of 15-30 minutes difference for those holidays). You’ll know what’s perfect for you when you are able to wake up without the need of an alarm. Sleep earlier (start with 30 minutes earlier) and adjust accordingly to find out what your sleeping time really is.
Which tip would you like to try out? Let me know in the comments below or tweet me @PDHotspot
Until next time.
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