Of course, everyone wants to get a full nine hours of quality sleep each night. Unfortunately, for some of us, this is not possible. Some people even toss and turn throughout the night, unable to fall asleep, or easily wake up in the middle of the night.
This situation can seriously affect our daily lives. However, there is no need to worry, we have 5 wonderful tricks to help you stop counting sheep in the night in despair and sleep peacefully.
Take a relaxing bath
A good bath or shower is not only good for good hygiene, but also a great way to relax your mind, body, muscles and joints. It provides an excellent opportunity to lie down or stand without staring at an electronic screen, providing some peace and tranquility for the mind and helping the body to enter a relaxed state and fall asleep easily. Not only that, a bath to clean and moisturize the skin, so you are comfortable and proper, sleep all night.
Reduce blue light exposure
Blue light interferes with the body’s production of melatonin, which controls your sleep-wake cycle. This means that overexposure to artificial blue light (such as cell phones, TV screens and laptops) can lead to irregular sleep patterns.
To reduce exposure, we can.
- Limit screen time when not working
- Download a blue light filtering app for the night
- Try not to use electronic devices before bedtime
- Blink frequently.
- Check your eyes regularly
Coffee lovers do not have to worry excessively, caffeine is very helpful to provide energy and stimulate energy in work and sports. However, if you consume too much caffeine, there is a risk that the quality of sleep will be affected. A good way to prevent this is to make sure you don’t consume too much caffeine throughout the day.
We wouldn’t say no more coffee, just make the time to drink it smarter. If you’re a night owl at the gym, try consuming a pre-workout supplement (The Pump) without added caffeine.
Develop a good sleep cycle
Ideally, you should set a time to go to sleep and wake up at the same time every day (including weekends) to allow your body to find a natural rhythm to adapt to the sleep cycle. This will reduce fatigue when you use your body’s own biological clock.
It is important to have a good sleep cycle. When we don’t get enough sleep, we have a hard time concentrating and this can seriously affect our work. Life is hard enough, we don’t want to make it harder.
So, set your alarm clock! Setting an alarm for when to go to bed and wake up is an easy way to start getting into a sleep/wake cycle.
Sometimes, we can’t fall asleep because we have too many thoughts in our brain. At times like this, meditation is an amazing tool. Meditation is a way to teach the body and brain to relax, which can be done by controlling the breathing to slow down the heart rhythm. It can also help blood pressure and stress hormones to drop.
The following meditation exercise is a brief introduction to meditation techniques.
- Sit or lie down comfortably. You can even purchase a meditation chair or cushion.
- Close your eyes.
- Try not to control your breathing, but to let it come naturally. But of course don’t forget to breathe.
- Focus your attention on the breath and the movement of your body each time you inhale and exhale. Pay attention to the movement of the body when you breathe. Focus on the chest, shoulders, ribs and abdomen of the body. Simply focus on the breath without controlling the speed or intensity of the breath. If your mind is unsteady, let the attention return to the breath.
So, to get a better night’s sleep, you need to try to relax and relax again. After a long day at work, all of us want a good night’s sleep, so try it out and see which works best for you.