These days, with increasing stress, cell phone addiction, and a lot of work pressure, we always compromise with proper sleep. good sleep means good health. Good sleep is required for the proper functioning of the brain and body. During sleep, our brain relaxes and cells rejuvenate. Proper sleep prevents heart attack, weight and get and many other diseases. So we are here with some hack that helps you to sleep properly.
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1.Exercise
Doing physical exercise improves the quality and duration of sleep. exercise helps us to reset our sleep-wake cycle.it reduces the level of stress and relaxes your body so that you can sleep properly. exercise also makes your body tired and your body wants to sleep for refreshment.
If you do not want to do heavy exercise just walk 20 minutes in the morning and evening.
2 . Do not drink caffeine
Avoid drinking caffeine six hours before bedtime. Caffeine delays the timing of our body clock. Adenosine promotes sleep after binding to its receptor but Caffeine blocks the binding thus inhibit sleep. It decreases the quality and duration of sleep.
3.Stay away from the electronic device
The blue light of the cellphone screen blocks the production of melatonin thus makes difficult to fall asleep. Avoid using phones and other devices during bedtime for proper sleep.
4.Dim the light
In absence of light, our Pineal gland produces a hormone called Melatonin that sends a signal to the brain that it is time for sleep. so to sleep properly dim the light.
5.What to eat?
Eat at least one hour before sleeping to avoid indigestion and other gastric problem. For good sleep avoid using spicy and heavy food. do not drink too much alcohol before sleeping.
6.do not sleep with pets.
As pets can wake up at night and cause an interruption in your sleep.
7.think good visual before sleep
This visual relaxes and calms your mind thus help in proper sleep.
8.Massage
Give yourself a self-massage before sleeping. massage relaxes your body and mind and helps you sleep better.
Massage on the following point increases your sleep duration
head
foot
behind both ears
beside both side of the neck
on your wrist
7.Drink water before 30 minutes
because if you drink water just before going to bed. you definitely wake up at the night for going to the washroom. Thus to avoid sleep interruption drink water 30 minutes before bedtime.
8.If you feel restless.
get out of bed and do some stretching, meditate and walk then after 10 minutes again go to bed for sleep.
9.Breathing technique
This technique helps you to sleep faster. Try to take deep breathes and focus on your breath. because it helps you to calm your mind, relax your body so you will sleep properly.
10.Meditation
Sit with your cross leg and straight back and say thank you to god for such a great day. meditate for 10 minutes and then go to sleep.
11.Take shower
If your body feels excess tired take a shower 30 minutes before going to bed as it relaxes your body, removes dirt and bad odor. This will help you to sleep faster and for a longer duration.
12.Aromatherapy
Aromatherapy is proven beneficial for better sleep. Smelling certain essential oil relaxes Your mind and body thus helps us in better sleep. you can use a diffuser and add your favorite essential oil or you can use a room freshener or pillow perfume of your favorite fragrance.
DIY room freshener
Add 2 to 3 drops of Lavender essential oil in the water mix it stores it in a spray bottle.
Spray on pillow and bedsheet to sleep better.
Lavender calms and relaxes our bodies and helps us to sleep better.
13.room temperature
The order to sleep for a longer duration your room temperature must be low. lower temperature makes your body relax. In summer turn on ac and winter slow down your heater for good sleep.
14.what to wear.
Wear something comfortable. it is good if you have separate clothes for bed. you can buy night suits or you can just any l loose clothes. Avoid wearing clothes that are too heavy or too tight.
15.cleaning
Organize your room and clean your bedsheet. Use bedsheets of natural fiber like cotton bamboo and linen for better sleep.
Try this hack for proper sleep. this method is very effective. These methods are very easy to use and yet beneficial for good sleep. Try to get enough sleep for proper functioning. If you get proper sleep you will feel fresh relaxed and energetic for the next day.
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