Work from home has seriously affected our sleep cycle. There is no hurry to wake up or sleep early. You can easily watch your favorite series at night without worrying about the hassles of running to the office. On one side it may seem tempting but on another hand, it can be something dangerous in the long run. When you wake up late, you somehow miss various essential things like exercising, peaceful nature, and time to plan your day successfully. But you don’t worry about it as I have mentioned some easy yet effective ways that can help you get a good night sleep:
Have a Look at Some Tips to Sleep Early:
- Keep the temperature low
Body needs cool temperature to sleep. When you take shower before going to sleep, the temperature of the body comes down. It results in a sweet night sleep.
- 4-7-8 breathing method
This method was developed by Dr. Andrew Weil. It is a great way to provide a calmness to your nervous system. What you have to do:
- Firstly take your tongue behind the upper front teeth.
- Then, exhale. You can listen to that ‘whoosh’ sound while exhaling.
- Now, inhale through the nose keeping the mouth close. During inhaling, count up to 4.
- Try to hold the breath and count to 7.
- Again exhale just like you did in the first step and count up to 8 mentally.
- Do this three or more times.
Also, please don’t forget to read: Ways to deal with stress and anxiety
- Try to make a schedule
Our body has an internal clock. Your activities provide set a schedule for your body. If you go to bed and try to sleep at a specific time, then it will provide your body with a signal to sleep at that specific time every day. So, it is important to maintain the circadian rhythm.
- Understand the Importance of Light
During day time, when the sun shines and lights are switched on, the internal clock of the body gets the signal and keeps you awake. A sleepy feeling is promoted through the darkness. The hormone melatonin is secreted in dark. While going to sleep, switch off the lights and cover the windows with curtains.
- Avoid Clock-Watching
Watching the clock after every few minutes and then thinking that why I haven’t slept yet can only increase the anxiety. Try not to look at the clock and keep your body free from any kind of distractions at night.
- Short naps during the day can be avoided
When you take short naps in the day, your body remains relaxed and your mind remains alert. This hinders when you sleep at night. When you get tired in the day, you can easily get to sleep at night.
- Keep a check on your eating habits
Eating food with high-carbohydrates interrupts peaceful sleep. You must have your last meal before 4 hours of going to sleep. This gives your body some time digest the food.
- Listen to some soothing music
Listening to relaxing music for 45 minutes before sleeping can improve the quality of sleep. You can listen to Buddhist chants to have a peaceful mind.
- Be comfortable
Right from your bedding, to your nightwear, everything should be comfortable. You must feel light and relaxed to ensure uninterrupted sleep.
- Say ‘No’ to electronics
If you have the bad habit of watching television or playing games before bedtime, then you must make a change in your lifestyle. The blue light emitted through the electronic devices can be harmful. It does not let your brain relax and you are not able to sleep properly.
- Aromatherapy works
This is the process of diffusing the scents of various essential oils into your surroundings. This aroma calms down the mind and your body feels stress-free. Different scents such as lavender, rose and peppermint are available in the market.
- Change your sleeping position
The quality of sleep is also influenced by the sleeping position. There are back sleepers, stomach sleepers, and side sleepers. Back sleepers may face the problem of blocked airways and snoring. So, try to change your sleeping position and see what works best for you!
- Read or write something
You must focus on something productive for your brain. When you read or write something that makes you forget about all your worries and use your brain creatively. So, take out some time for such activities and enjoy a good sleep.
Sleeping is very important to maintain a healthy mind, body and soul. A good amount of sleep enhances your productivity, keeps your skin happy and prevents various diseases. So, if you are also a night owl, do give a try to one of the above methods!