How to Sleep fast and increase Sleep quality? Part 1
Tossing and turning in bed night after night ? Well you are not alone. Lack of sleep is one of the major problem of urban lifestyle. The downside is that this problem brings so many other problems. Gain in weight, increase in stress level, anxiety are some of its side effects. I cannot stress enough how important it is to sleep well. We must know that the growth of body,repair of our body and the secretion of fat burning hormones , all happens when we are sleeping. Many researchers have proved that quality of sleeps matter not quantity. So we must be concerned with the quality of sleep and we must try to increase the quality of sleep. That’s what this article is all about. In this article I will share some most effective technique for quality sleep. I will also share you some sleep inducing foods. Until the end of this article you guys will know the secret of quality sleep. So guys read this article till the end because your problem of tossing and turning of in bed will be history.
- Maintain proper sleep timings
Ok friends let’s start, the first step for a good night sleep is to maintain proper sleep timings. Studies have shown that our body and brain response well to sleeping at the same time each time. Doing this long enough actually sets up an internal clock which will automatically help you sleep at the same time early night. On the contrary varying your sleep timings by more than a hours can seriously disrupt your sleep quality. Also the time at which you sleep matters. Every hour of sleep before midnight is worth two after midnight is not just a myth. Studies have proven that it is the first third sleep which is most important. There can be some rare days when you are off your schedule, that’s understandable. But generally try to maintain proper sleep timing preferably before midnight.
Second tip: Try to put away all your electronic devices like phone, laptop,TV at least half an hour before going to sleep. Numerous studies have shown that the blue ray light from these electronic devices disturbs your ability to relax and sleep. So, as you set an alarm for waking up in the morning you can also set an alarm one hour before going to sleep so that you know now it’s the time for you to make your room a tech free. In this time you can do meditation, read a book or write something. The whole idea is to prepare your body ready for good sound sleep.
3: Create an optimal environment
Third little thing is to just make a right kind of environment for a good night sleep. First of all prefer wearing lose cotton clothes because as compared to other fabric they are pretty comfortable for the body. The right temperature of room is just as important. If you find out that you are sweating or freezing then you won’t be able to sleep well. 18 degree Celsius to 24 degree Celsius is considered as a optimal temperature for sleep. Also make sure your room is dark. Other factors like noise , mattress, bed also contribute to quality of sleep.
4:Eating right after sleep
Eating is actually a big factor when it comes to good night sleep. A full stomach may disrupt your sleep as the heavier the meal , the longer it will take to digest. The opposite applies to . Do not go to bed on an empty stomach as an empty stomach may interrupt your sleeping pattern as much as a full stomach. Now there are some food which are actually rich in tryptophan that actually induce sleep. Some of them are almonds, , oats, cheese, chicken,fish and eggs. Just like there are some food that help you sleep better. There are some foods you should avoid at night. Black coffee,green tea because they are rich in caffeine and caffeine can mess your quality of sleep. Also alcohol, although alcohol makes you sleep faster but it negatively affect rapid eye movement waking you up tired and nauseous. Drinking too much water at night is also not a good idea. This is because you would not want to make late night disruptive tops to the toilet.
5: Doing exercise during day
Doing exercise during day will really help you sleep better at night. But make a note about timing of your exercise. Exercising too close to your bedtime might make you more energized to fall sleep. So make sure you keep a gap of at least 3 hours.
Now let me share you some mind-blowing technique that will make you sleep in just a matter of minutes. First is 4–7–8 technique. Basically, in this method you have to breathe through your nose for 4 seconds . Then hold your breathe for 7 second. Then breathe out through your mouth counting 8 seconds. Do this for 3 minutes then you will instantly feel sleepy. This is the powerful meditation that focuses on relaxation. Second is blink your eyes continuously for 60 seconds. This will make your eyes tired and fall in sleep. Third is take shower or at least wash your feet. This will set an optimal temperature and blood circulation by your body and you will sleep faster and better.
So my dear brothers and sisters, these were some tips and tricks that will surely increase your sleep quality. If your apply these tips I guarantee that sleep will not be problem any more. So I hope this article was helpful for you. And don’t worry I will make it’s part 2 as well. It will related to Yog and Sleep.
Thank you for your patience. If you want to contact me please email me here phuyalpratik5@gmail.com
Have a nice day🙏🙏🙏
