Insomnia- follow these simple tricks to fall asleep easily
1) Don't spend more than 20 minutes trying to fall asleep.
If still awake after 20 minutes, try reading a book, write a letter, or take a walk around the house, till you get tired. It is better to have 5 hours of sound sleep than an 8 hour restless one.
2) Develop a sleeping ritual-
Train your body to know when it is time to go to bed. If you compromise on some habits later, your body will get accustomed to certain patterns, making it easier to fall asleep.
3) Keep your bedroom at a moderate temperature
The ideal temperature for sleeping is 64-68 deg. F. It is also important to make sure your room is properly ventilated. One's Aura has temperature sensors to let you know if your bedroom falls outside of the optimal range.
4) Avoid hot baths before going to bed-
Taking a hot bath/ shower too close to bed time, raises your body temperature, making it more difficult to fall asleep.
5) Avoid lights and noises when you want to sleep-
Avoid listening to loud music or using electronic devices close to bed time. One's Aura has sensors to help determine if the ambient conditions in your bedroom will promote a healthy sleep environment.
6)Avoid over-eating at dinner-
Over eating before bed time can increase your levels of alertness and cause more frequent wake-ups throughout the night.
7)Be active during the day-
Studies have shown that being physically active during the day, makes it easier to sleep at night. Just another awesome benefit of exercise to have some sound sleep !
8)Stick to regular sleeping schedule-
Although it is not always easy, try to stick to the same sleep and wake times on weekdays and weekends.
9)Wake up with the help of natural or blue light-
Waking up to natural sunlight is a great way to feel refreshed.Additionally one's Aura emits a blue light, which mimics natural sunlight to help your body wake up more naturally-without needing to wake up to the rooster's call !
10)Warm your body when you wake up-
your body's internal temperature cools down to help you sleep better, but you need to warm up again to be fully alert. Getting out from under a cover is always a struggle, but a warm shower will greatly help.
11) Switch off all lights-
Light can inhibit the secretion of melatonin, the sleep hormone. Even the smallest light one can see even when your eyelids are closed, as the eyelids have very thin skin. So, that little light from your alarm clock, night lamp can also disrupt your sleep.
12) Good to smell lavender-
Lavender has long been known to have sedative properties, decreasing heart rate and lowering your blood pressure. In fact, a study has found that women who sniffed lavender oil before going to bed, experienced 22% more restorative slow-wave sleep.
13) Make sure that you've your own blanket and pillow each night-
It is better to have one's own blanket/ sheet and pillow, as it will make you feel more secure and help you to sleep faster and better. It isn't good to share the sheet or blanket, as it affects each other's body temperature, also when one turns, it affects the other person's sleep.
One more tip - How To Fall Asleep In Under A Minute
The 4-7-8 breathing method is the way to get your body and mind on the path to sleep in under 60 seconds. The method was popularized by a trained medical doctor who has made countless appearances on various shows.
It involves taking four deep breaths and holding your tongue in a certain position in your mouth. These deep breaths are a sequence of breathing that helps your body relax. It also clears your mind since you need to be so focused on your breathing. It’s a method that many people have tried and continue to use successfully to get themselves to sleep at night. Spire created this excellent infographic and we have a full article on the topic here.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN
RECIPES ARE FREE TO
VIEW MY BLOG-
https://gseasyrecipes.blogspot.com/
If still awake after 20 minutes, try reading a book, write a letter, or take a walk around the house, till you get tired. It is better to have 5 hours of sound sleep than an 8 hour restless one.
2) Develop a sleeping ritual-
Train your body to know when it is time to go to bed. If you compromise on some habits later, your body will get accustomed to certain patterns, making it easier to fall asleep.
3) Keep your bedroom at a moderate temperature
The ideal temperature for sleeping is 64-68 deg. F. It is also important to make sure your room is properly ventilated. One's Aura has temperature sensors to let you know if your bedroom falls outside of the optimal range.
4) Avoid hot baths before going to bed-
Taking a hot bath/ shower too close to bed time, raises your body temperature, making it more difficult to fall asleep.
5) Avoid lights and noises when you want to sleep-
Avoid listening to loud music or using electronic devices close to bed time. One's Aura has sensors to help determine if the ambient conditions in your bedroom will promote a healthy sleep environment.
6)Avoid over-eating at dinner-
Over eating before bed time can increase your levels of alertness and cause more frequent wake-ups throughout the night.
7)Be active during the day-
Studies have shown that being physically active during the day, makes it easier to sleep at night. Just another awesome benefit of exercise to have some sound sleep !
8)Stick to regular sleeping schedule-
Although it is not always easy, try to stick to the same sleep and wake times on weekdays and weekends.
9)Wake up with the help of natural or blue light-
Waking up to natural sunlight is a great way to feel refreshed.Additionally one's Aura emits a blue light, which mimics natural sunlight to help your body wake up more naturally-without needing to wake up to the rooster's call !
10)Warm your body when you wake up-
your body's internal temperature cools down to help you sleep better, but you need to warm up again to be fully alert. Getting out from under a cover is always a struggle, but a warm shower will greatly help.
11) Switch off all lights-
Light can inhibit the secretion of melatonin, the sleep hormone. Even the smallest light one can see even when your eyelids are closed, as the eyelids have very thin skin. So, that little light from your alarm clock, night lamp can also disrupt your sleep.
12) Good to smell lavender-
Lavender has long been known to have sedative properties, decreasing heart rate and lowering your blood pressure. In fact, a study has found that women who sniffed lavender oil before going to bed, experienced 22% more restorative slow-wave sleep.
13) Make sure that you've your own blanket and pillow each night-
It is better to have one's own blanket/ sheet and pillow, as it will make you feel more secure and help you to sleep faster and better. It isn't good to share the sheet or blanket, as it affects each other's body temperature, also when one turns, it affects the other person's sleep.
One more tip - How To Fall Asleep In Under A Minute
The 4-7-8 breathing method is the way to get your body and mind on the path to sleep in under 60 seconds. The method was popularized by a trained medical doctor who has made countless appearances on various shows.
It involves taking four deep breaths and holding your tongue in a certain position in your mouth. These deep breaths are a sequence of breathing that helps your body relax. It also clears your mind since you need to be so focused on your breathing. It’s a method that many people have tried and continue to use successfully to get themselves to sleep at night. Spire created this excellent infographic and we have a full article on the topic here.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN
RECIPES ARE FREE TO
VIEW MY BLOG-
https://gseasyrecipes.blogspot.com/
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR
CROCHET DESIGNS
https://my crochet creations.blogspot.com
Labels: avoid hot bath, avoid lights, be active, breathing exercises, good sleep, insomnia, lavender oil, light dinner, melatonin, moderate temperature, regular schedule, tips
posted by G S Iyer at 8:23 AM
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