For you to perform productively and happily, a good night sleep is a must. Sadly, most of us are deteriorating our sleeping patterns because of a few bad habits. We engage in social media, watch television, and while resting on bed most of us have a smart phone along. These habits affect our sleeping pattern. Instead of sleeping for 10 hours, what we need is 6-8 hours of quality sleep. Here is a list of ten things that will help you sleep better-
1. Eliminate the screen
Before going to bed, let your television, smart phone, and laptop rest as well. A recent study in an esteemed university has proved that people who use computers or TV jut before sleeping complain a low quality sleep. Whereas, people who do not engage in any electronic devices reported a better sleep. It’s better to shut off all the electronic devices at least one hour prior to sleeping.
Exercising apparently provides a lot of benefits, a good peaceful sleep is one of the benefits. It has been proved that exercising in the morning enables you to sleep more deeply and peacefully. In the research, women who worked out in the evening showed very little improvement in their sleeping patterns. Exercising for even 30 minutes every day will let you sleep in peace.
The food we eat determines the quality of our sleep. Drinks like chamomile tea are known to sooth brain, thus making it a apt drink before sleeping. Also, the content of nutrients in our food should be checked. Foods like banana, oatmeal, potatoes are also known to induce a peaceful sleep. So if you’ve not been able to sleep properly lately, it is time to replace your diet with more nutritious elements.
4. Power naps
Power naps are the latest fad among health freaks. It is short and energizes you to perform more productively. Many big corporate houses are establishing sleep pods in their offices. Make it a minimum 15 minutes and maximum 30 minutes Power naps will enhance your productivity and invigorate you to perform more productively. So spare a few minutes out take a power nap each day.
5. Write in a Journal
Before sleeping, record your day in a journal. Don’t just write it, analyze and pen down all the things that you’ve done. Pen down any worry or frustration that is troubling. It is good to not take your worries to bed. And don’t forget to write your blessings before sleeping. Make a gratitude list. It will shift your mindset in a positive direction that will help you sleep better.
6. Don’t eat after 8
It is the quality if sleep that is important, not the quantity. So when you have a light dinner before 8, you will sleep more peacefully and sweetly. Do not eat a heavy dinner since a light dinner is much better for our sleep cycles. Even if you feel like eating something after 8, have a soup or a bowl of fruits.
7. Get a weekly massage
A massage will not only help you sleep better but will also invigorate your body and soul. It is a great way to remove the stress and tiredness. So a weekly massage is not an expense, it is an investment. If you have not been able to sleep properly lately, go visit the nearby massage parlor. Also, a massage will enhance your productivity so you can perform at your peak levels.
8. Solve problems in your sleep
You’ve been lying on the bed for 30 minutes and you still can’t sleep. We all experience it at times. Research actually says that instead of ‘trying to sleep’ if we focus on the solution of a problem, think about new ideas etc., it turns out quite productive. Closing your eyes and thinking lets you take tough decisions easily.
9. Chamomile tea
As discussed earlier, a warm cup of chamomile tea is the best thing to drink before sleeping. It is known for its brain soothing properties. So, if you’re looking for a smooth and relaxed sleep, make yourself a cup of chamomile tea before you sleep. It tastes amazing and turns your brain into the sleep mode. Chamomile tea is very economical and is easily available in the market.
Nothing beats insomnia like a good visualization. So next time you’re lying on the bed with open eyes, close your eyes and start a visualization. Visualize about tomorrows day. Visualize about an upcoming event. In no time, your brain will begin soothe itself and you will start yawning. Visualization before sleeping is also a great way to set your mindset in the positive direction.