Having difficulty in finding sleep immediately, you are in bed? Sleep rejuvenates your body after a long stressful day. Poor sleep can also harm your memory, emotions, blood flow, mood, and even other biological functions of the body. Sleep also helps your body and brain function appropriately. While some people have a problem with rest throughout the night, others take too much time in bed before sleep. Sleeping starts from the mind; if the mind cannot sleep, the body will stay awake. Here are proven tricks to follow to allow your mind and body a safe shutdown mode. You may also want to find a good platform bed for good night's sleep, then read our post What is the best twin platform bed right for you? twin size platform bed frame review and buying guide
1) Use the Right Breathing Rhythm
Breathing plays a big real in ensuring that your nervous system is in the relaxation mode. While rapid breathing creates some sense of anxiety to the body, deep and slow breathes and calms down the nervous system. Here is a simple technique breathing technique recommended by the doctor.
Immediately you are ready to sleep, let the tip of your tongue touch the upper teeth.
● While using the mouth to inhale, use the nose to exhale.
● Now close your mouth and use the nose to around four breathes.
● Finally, exhale slowly out of the mouth to produce the whooshing sound.
● Repeat the technique time and again until you finally get sleep.
2) Get the Right Mattress
There is no perfect for all mattresses. The firmness of your mattress of choice will depend on your age, sleeping position and body mechanics, and the activity level. When purchasing a mattress, consider the one that suits your sleeping style and body type. Here are five different models that suit different sleeping positions.
● AS1 - Ideal for back and stomach sleepers.
● AS5 - Ideal for side and combo sleepers.
● AS3 - Perfect for a couple with different firmness preferences. The right matress must be suitable for your platform bed expert
3) Free Yourself from Distraction
The prehistoric caves were perfect sleeping positions. Factors such as television, tablets, laptops, and smartphones should not be in your bedroom. As much as it almost an impossible task to do without them, create a routine that does not allow any gadget into your bedroom. If your room cannot achieve total darkness, use an eye mask.
4) Practice Yoga and Meditation
Stress is the most significant contributor to sleeping difficulties. The best tools for relaxing your mind are yoga and meditation. Yoga improves your breathing patterns. It also releases the tension accumulated in the body throughout the day. Meditation, on the other hand, is about the mind. It increases melatonin levels hence assisting the brain in a perfect sleeping state. Mindlessness helps you worry more about the present rather than falling asleep. While all these practices are perfect for your body, find one that is most suitable for you.
5) Chill Out
Researchers have found that cooler temperatures are ideal for sleep. Have you ever noticed that wrapping up in a warm blanket during a pour brings a perfect sleeping experience? The ideal room temperature for sleep is 62 degrees. A good alternative is taking a bath just before bedtime. Taking a shower will not only open up pores closed by sweat, but it also drops your body temperature.
6) Avoid Too Many Naps during the Day
Almost half the old above the age of 60 across the world are faced with the challenge of insomnia. While others find no sleep, others take too long before shutting down. People who find it hard to sleep during the night often find themselves sleepy throughout the day. Short naps improve your alertness and well-being; its consequences are lack of sleep during the night. If the mind is not tired enough, you will find it hard to sleep. Therefore, if you want to have a good night's sleep, avoid taking too many naps during the day.
7) Sleep On the Hi-Tech
While many electronic devices hurt your rest, there are customized materials meant to improve your sleep. These devices are intended to enhance your comfort, regulate the surrounding temperature, all geared towards finding good sleep. If you love to change your sleeping positions regularly, adjustable beds are the perfect fit for you.
8) Play With Your Brain
Instead of trying so hard to sleep, do the opposite. Try to keep yourself awake. To take away your mind from the thought of finding sleep using soft music is the way to go. Take our mind away from trying to find rest and enjoy the music. Do that, and you will sleep faster than you expected. Scientist refers to this as a paradoxical intention.
9) Daydream with Purpose
Many people find it hard to sleep, mainly because of unwanted thoughts. Instead of shutting down your mind, you find yourself thinking of the day’s activity, especially the negatives. It could be an embarrassing moment at work or things you have generally failed to achieve in life. Visualize yourself being in the most peaceful environment. Alternatively, picture yourself doing something positive.
10) Eat Carbs before Sleep
These are easily digestible food. Some of these foods include rice, potatoes, white bread, and pasta. Scientist recommends that you eat these foods four hours before bed. The critical thing here is to make dinners moderate and straightforward to avoid ingestions. Avoid taking too spicy food for dinner. Too many spices affect your ability to sleep faster. Read more How to Buy the Best twin upholstered platform bed frame with storage
Finally, avoid taking stimulants such as caffeine before sleep. Avoid this kind of drink at least four hours before sleep. However, for some people taking caffeine at any time of the day negatively impacts the brain. Facing the difficulty of finding rest can be frustrating. It hurts your physical and mental health. A night of good sleep improves your productivity at your place of work since your mind will be relaxed, and your body will have more energy. If you still cannot find sleep, seek assistance from the therapist or medical practitioner. I hope the sleeping techniques mentioned above helps in reducing the amount of time you take before sleeping.