This article will list 12 bedtime habits that you should avoid, especially in case you’re suffering from a lack of sleep.
1. If you are a book lover and read around evening time, you should avoid it, and read a little earlier. Moreover, keep it aside, do not bring your book to bed.
2. Before you go to sleep, you should keep all electronic things away. If you use your PC or mobile phone just before you go to sleep, the brightness of the screen will fortify your brain and will disturb your rest.
3. You should also avoid sleeping and napping at any time of the day. Instead, you should make a reliable routine and time of your sleeping, in order to prepare your brain for sleeping.
4. You should choose an alarm clock with dimmer numbers. Bright alarm clocks will likewise fortify your brain and will make sleeping complicated for you.
5. Caffeine fortifies your body and makes you feel fresh, so drink your cappuccino at least 4 hours before you go to sleep.
6. Try to sleep on your side rather than on your stomach or back. Moreover, adopt the best sleeping position, to abstain from having sore back and shoulder or even neck the next morning.
7. Workout at least 3 hours before sleep time, for exercise makes you feel fresh and lively.
8. You should never go for cheaper mattress, instead, get a good one in order to improve your sleep. A high-quality mattress will make you rest comfortably, and this will keep you fresh and sound.
9. You should have your dinner 2 hours before going to bed, since if your stomach is full, your body may keep you awake in order to digest it.
10. Try using some heating pad or socks to make your feet warm, because if your feet are cold, they will most likely make it difficult for you to rest.
11. Stop drinking before you go to bed! If you drink something 1-2 hours before going to bed, you will wake up at least 2-3 times to go to the bathroom.
12. Make your body mindful about night time and sleep, and it will prepare itself to rest. Make a schedule, go to bathroom, brush your teeth and wash your face every night before going to sleep.
Train Your Brain To Fall Asleep In 60 Seconds Without Medication
Can’t sleep? Try the 4-7-8 breathing technique that claims to help you nod off in 60 SECONDS
- Method has been pioneered by Harvard-trained Dr Andrew Weil
- It involves regulating your breathing to various counts of 4, 7 and 8
- It lets oxygen better fill the lungs, calms the mind and relaxes muscles
For a long time, I had a hard time sleeping. We can chalk it up to bad food late at night, too many screens before bed, and stress. I found it incredibly difficult to shut my brain down and give it a break at night. After weeks of not being able to sleep a full night, a friend of mine told me about the “4-7-8″ breathing trick
But what is that?
She explained to me that it slows down your heart rate and it also releases chemicals in our brains that soothe you.
Pretty neat, huh? I was skeptical, but I tried it. It ended up working like a total charm. I was out before I reached my fourth repetition and it tends to knock me out easily in less than a minute.
This is good for more than just falling asleep though. When we’re stressed, our endocrine system releases adrenaline through our adrenal glands. This elevates your heart rate and can make you feel jittery and unwell. Often times, your breathing also becomes rapid and shallow.
By using this breathing method, you counteract the natural effects of adrenaline and your body is forced to slow down your heart rate. It simply doesn’t have a choice! When you begin, you may feel a tad uncomfortable.
But as you continue with it, you really do feel your heart rate slow and your mind clear. It’s almost like you’re spending a leisurely afternoon at a beach. So relaxing. Give it a try tonight and tell us what you think!
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Original article and credits: healthy-holistic-living.com