Most of us have gone through those nights during which we just couldn't manage to fall asleep at certain points of time in our lives. However, there are a few lucky people who can experience a good night's sleep. The unlucky ones have to go through hours of simply looking at the ceiling fan before getting the slightest doze of relaxation. We always wonder if there is a magic potion that can put us to sleep instantaneously.
Whether you are suffering with severe or mild insomnia or are going through severe tension, there are a few tips that you can use to go into a deep sleep within a very short period of time:
- Take a Bath: This might seem to be counterintuitive, but in actuality, a relaxing bath before going to bed is very good for your sleep. Fill your bathtub with bath-salts or essential lavender oil, dip yourself and relax!
- Avoid Caffeine: Avoid drinking too much coffee or tea especially in the evening or before bedtime. The stimulants like caffeine present in these drinks excite you and increase your brain activity, thereby leading to sleeplessness.
- Avoid Smoking or Drinking: Quit smoking. If you cannot afford to do so, then cut down on the number of cigarettes especially before going to bed. This is because, tobacco contains nicotine, a known stimulant. Alcohol, on the other hand, manipulates your sleep pattern causing disturbances in the long run.
- Exercise in the Morning: Some people prefer to do exercises in the evening. This is fine as long as you don't exercise for at least 3 hours before going to bed. Exercising increases blood flow and you remain buzzing! This is not conducive for sleep. The best alternative is to exercise in the morning.
- Don't Use Computer or Watch TV at Least 30 Minutes Before Going to Bed: We tend to finish off our day's activity while "relaxing" in front of the idiot box or the computer! But little do we know that the light from the screens tricks our body into thinking that it's still day. As a result your body clock deprives you from sleep. The best alternative is to write a diary or read a book before going to sleep.
- Listen to Music: Music is a great way to get your body in the relaxation mode. However, say "No" to hard rock or hip hop genre of music. Listen to slow, rhythmic music that will help you to invite sleep.
- Avoid Napping in Daylight: Avoid taking naps during the daytime. If you still need a nap, then go for a power nap just for 15 minutes. A nap longer than that can make it much harder to fall asleep.
- Use Aromatherapy: Use aromatherapy to relax your senses and to reduce stress. A diffuser with lavender oil in your room or aromatic candles will help to ensure that you rest well at night.
- Reduce the Temperature: People tend to sleep easier and better when the room temperature is on the lower side. A room temperature at around 19 degrees Celsius is perfect to get you a good night's sleep.
- Don't Worry Before Bedtime: Worrying about things and events on which you don't have any control, is pointless! Doing that before bed affects your sleep! We can think of keeping away all the worries before going to sleep, but it is not that easy to implement this idea. Worries keep on coming and clouding our minds! But an effort in the right direction will certainly produce results!
Getting enough sleep is definitely one of the most important things that you can do for your mental as well as physical health. Your body undergoes the major repairs when you sleep. You need sleep for fueling yourself up for the next day's activities. You can thus bother to take a few steps to avoid those "cursed" nights of sleeplessness.
