Feeling sick and tired of sleepless nights? Read along to get your hands on 16 simple tips and tricks to improve your everyday sleep. Every person’s sleep requirement is distinct. So are the factors which don’t let one sleep. We listed down the most effective tips and techniques that will help you sleep easily and instantly. A healthy sleep routine is a must for everyone to lead a stress-free and fruitful life.
“Morning is an important time of day because how you spend your morning can often tell you what kind of day you are going to have.” ~ Lemony Snicket
Stay away from Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep. Avoid the consumption of these chemicals for at least 5-6 hours before bedtime. All these chemicals get in the way with your sleep and affect your sleep cycle in the long run.
Have a look over the simple tips and tricks to improve your everyday sleep:
Avoid napping during the day:
Napping during daytime can keep you up during nights. So, try limiting the duration of your naps to not more than 30 minutes.
Splash cold water:
It is common to feel stressed and disturbed during nights. Just splash your face with some cold water. You are then ready to go to bed, refreshed and relaxed.
Did you know that blinking your eyes quickly for a minute can help you fall asleep? This happens because your eyes get tired of the exercise. So, just blink-blink!
Plug-out from gadgets before bed:
Do not watch TV at least an hour before going to bed. Keep your phones, video games, and other gadgets out of your bedroom. The light from these devices pass through your retina and disturbs a part of your brain which controls several sleep activities. Hence, delays the release of a sleep-inducing hormone called melatonin.
Adhere to sleep at a fixed time every day. Ditch late night sneaking and resist night-time social life. Night outs and all-nighters would disturb your everyday sleep routine.
Clean your room and make your bed:
Try cleaning your room before you sleep. Get all the mess out of the way and make your own bed. Make your bedroom’s environment sleep-friendly and free from outside noises.
Try eating your last meal at least two hours before bedtime as it would not make you feel bloated. Eat a healthy and light meal.
Exercise plays a significant role in your everyday sleep cycle. Scientific studies showed that people who exercise are much likely to fall asleep than the ones who don’t. So, indulge in sports or any physical activity for that matter.
Acupressure is an alternative for an old Chinese method, Acupuncture, in which one needs to put pressure on specific points to relax and restore balance. Follow these simple acupressure tricks that help one sleep instantly:
Apply gentle pressure on the depression between your eyebrows, just above your nose. Gently rub your ears to relax. Acupressure is one of the best tricks to help one fall asleep instantaneously.
Visualise the way your body looks at that moment while sleeping. Start off from your forehead and imagine every detail of your body until you reach your feet. Most of the people fall asleep by the time they visualise their torso. This is one of the simplest tip to make one sleep instantly. So, better luck sleeping now!
Read a book:
Try reading few pages of your favourite book before bed. This helps to take away stressful thoughts from your mind and help you sleep better.
Have a warm bath:
A warm bath can fix most of your problems! Having a warm bath can fix your sleeping issues as they relax your muscles.
Take some time out to meditate whenever you can. This way you will keep your head and heart at peace. Meditation keeps one calm and composed.
Drink A Glass of Warm Milk:
Warm some milk and gulp it all to experience an uninterrupted peaceful sleep. For the ones who are watching weight, drink low-fat milk.
Avoid drinking water:
Try to avoid drinking water just before bed as it can take a toll on your sleep. Drinking water just before bed would awaken you to use the bathroom in between your sleep.
These are the simple tips and tricks to improve your everyday sleep. And, if none of these sleeping tips and tricks work, it may be an indicator for you to go and see a specialist.
Comment below if, you have any other simple tips and tricks to improve your everyday sleep.
Happy well-being, people!
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