Improving Sleep: Night Time Tips To Sleep Like A Log

As you grow older you will notice that your ability to go to sleep seems to get more difficult. While teenagers can sleep through the day without a problem, adults seem to find it difficult to get their daily quota of quality sleep. This is because as people age, pressures start piling up. These pressures can be due to anything like a sudden change in life, work problems or relationship troubles. Developing healthy sleeping habits can help overcome this and allow you to get your requisite hours of sleep each night.

 

In order to make it easier to sleep at night like a log, there are a couple of daytime tips that you can incorporate within your daily schedule:

 

• Stick to a Consistent Routine: Studies have shown that people who have a regular wake-up time every day of the week find it easier to fall asleep at night. When you stick to the same wake-up time day after day, your body’s natural clock responds to this well. Sticking to a routine for exercise, meals and other activities allows your body to get used to a routine. 

• Morning Light Exposure: Regular exposure to light in the morning helps your body set its natural clock. So make sure that you get up each morning and harness the power of light by stepping outdoors or enjoy your daily cuppa on the balcony for around twenty minutes. 

• Workout Regularly: Exercise plays an important role in improving your sleep quality. Try to squeeze in a jog or a simple routine for around thirty minutes a day to get your blood pumping. 

• Limit Daytime Naps: If you have the habit of taking a quick nap during the day, try to stick to a thirty-minute naptime. This is the ideal nap time that gives you an energy boost for the rest of the day, yet doesn’t play havoc with your night-time routine at the same time. 

Night-Time Tips For Quality Sleep

Here are a few night-time tips to get your body ready for bedtime and allow you to catch up some much-needed quality sleep:

 

• Keep Electronic Devices Away: The first step to preparing your body and mind for bedtime is to avoid the news as well as following an electronic device blackout ritual. Electronic devices emit a blue light that tricks your brain into staying up later. So keep electronic devices out of reach and pick up a book to read or listen to some light music before bedtime. 

• Minimize alcohol intake: Although alcohol helps you fall asleep faster, it causes sleep problems during the night. You will find yourself waking up constantly and unable to enter deep sleep mode. So try to avoid alcohol intake during the evening and you will find yourself sleeping like a log through the night.

• Stick To A Regular Bedtime: Setting a regular bedtime and sticking to it goes a long way in sleeping better each night. Your body will get used to the new sleep cycle and start shutting off when bed-time approaches, making it easier to fall asleep at night.

• Reduce Stress: You can indulge in relaxation techniques like yoga or meditation to reduce your stress levels and relax your mind and body. This will make it easier to fall asleep faster at night.

• Comfortable Sleep Environment: In order to sleep through the night, you need to create a sleep environment that is comfortable. Pick a colour scheme that is calming and peaceful and try to avoid anything that is too stimulating in your bedroom. You also need to invest in a good quality mattress like the Orthopedic Memory Foam Mattress from Wakefit to sleep comfortably.

• Avoid Caffeine: Although a cup of caffeine in the evening might sound like a good idea, it will not aid you in your journey to getting quality sleep. Caffeine will stimulate your brain to stay awake later, making it difficult for you to fall asleep at night. This is why medical professionals advise having caffeine or any caffeinated beverages in the latter part of the day to get your requisite hours of sleep.

 

Once you start following the above tips you will notice a considerable difference in your sleep quality. You will no longer feel tired or cranky when you get up each morning. However, if these tips haven’t helped you, there might be an underlying problem behind your lack of sleep. It is a good idea to talk to a doctor to rule out problems like sleep apnea, insomnia, or any other sleep disorders that may be preventing you from getting any quality sleep. Fortunately, a sleep schedule is a solution to sleeping like a log in many cases. So stop watching shows late into the night and start going to bed at a fixed time. It is time to get your act together and conquer sleep!

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Meditate To Sleep Or Sleep Well To Meditate?

Have you noticed how some people appear to be calm and confident amidst all kinds of chaos? While you would be stressing and worrying about a hundred things at the same time, it might be a friend or a colleague who gives you the strength to go on and concentrate on what is important. This is possible when you practice meditation.  Many people lose their sleep as their lives are completely busy and full of tensions. Meditation is a well-known practice in many parts of Asia. Slowly the western countries are also developing the habit of practising meditation daily. Here we are going to see what meditation is and how it helps us to relax, sleep well and stay calm in all situations.

What is Meditation and How does it Influence your Sleep?

Meditation helps you focus on self-love and inner peace. It teaches you how to focus on the present and to forget the stressful events of the past. You learn not to worry about the future and to enjoy every second of your valuable life.

Self-love and inner peace-These two elements are most important for mental relaxation. When you are mentally relaxed, you will see that falling into a deep sleep comes easily to you. There are no life events that require you to stay awake all night and fill your mind with senseless worry.  Most people find it hard to sleep due to overthinking. This is a harmful vice that can spoil the entire night. You may be busy during the day and would be looking forward to a good night’s sleep. However the minute you are free from your daily duties and lay down to sleep, your mind starts replaying scenes of the day. The stressful events can also be repeated in the screen of your mind endless number of times. This spoils the ambience of a peaceful night and keeps you awake the entire time.

How does Meditation Help?

Meditation helps you to realise that you are the master of your thoughts. You can easily replace negative thoughts with positive affirmations. There are guided meditations that help you develop a set of positive affirmations which are very powerful. Meditation helps you realise the power the two words – " I am". It teaches you to repeat Positive affirmations and gives you the confidence that you are the creator of your future. Once you understand this, you will spend less time worrying about what is going to happen. As per sleep experts at Wakefit, practising meditation for sleep helps you to focus on only what you want to happen and release all thoughts of what you fear. Once the mind is calm and focussed, the body will do its part. You learn that your body and mind need rest and staying awake is not going to help at all.

What you Gain from Meditation?

There are many guided meditation by famous Teachers. Listening to their soothing voice and affirmations just before your sleep time relaxes the mind. When accompanied by effective breathing techniques, your body vitals come under your control. When you practice night sleep meditation, you can stop overthinking and learn to appreciate the Universe for the gifts you have been given. Another important lesson you gain is to bestow gratitude to the Divine power for every small thing in your life.  This leads to further positivity and greater opportunities unfolding in your life. When things start falling into place, you simply know that you will drift into a deep sleep as you are completely calm and relaxed. 

Staying positive and practising your daily meditation creates magic in your life. Keep repeating your positive affirmations and ignore the negative events of life. Life is a mixture of good and bad. So use meditation as a mind filter and let only positive thoughts enter your world. Remain calm and stress-free during the day and fall into a deep, sound sleep, being fully aware that you are a powerful being! 

Blog source:-https://onlinemattress.home.blog/2020/03/20/meditate-to-sleep-or-sleep-well-to-meditate/

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Friendly Sleep Habits That Will Help You Sleep Like A Log

Do you think you have a sleep disorder? Can you simply float into a deep sleep as soon as you lay on your bed? Is tossing and turning common during your sleep? It is not the quantity, but the quality of sleep that should be considered. There are tons of people who spend more than 8 hours in bed. However, most of them will be tossing and turning throughout the night. Very few people fall off to a deep sleep that leaves them fresh and energetic the next day. The reasons for this are many. Physical illness, mental tension, inconvenient sleeping places, unhygienic eating habits etc are a few among the many reasons for loss of proper sleep.

Here are a few important tips that will help you get some high quality sleep every day.

Eat Healthy and Fresh

Careless intake of Food is mostly responsible for many illnesses today. Junk food, fast food, ready to serve items etc are available in plenty in the stores now. Overconsumption of such food items leads to digestive problems that gradually turn into serious health disorders. When the body is unfit, there is no question of even getting deep sleep. A balanced diet with home-cooked meals, when consumed regularly, will keep your body healthy and fresh. Include lots of fruits, vegetables, and fibre in your diet. You will get a better sleep when your digestive system is functioning perfectly.

Physical Exercise 

A physically fit body always harbours a happy mind. No matter what issues are causing you to lose sleep, once your body is accustomed to hard physical exercise, sleep creeps on as soon as you lay down to bed. Go for a long walk, slow jog or fast run. Work out in the gym, practice yoga, Zumba, Pilates or anything else that you find interesting.  Swimming, cycling, trekking -The options are wide and varied. Engage regularly in physical activity and see what a difference it makes to your mental attitude. You will no longer have the mindset to focus and dwell upon negative situations or negative people. Physical activity energises not only the body but also the mind. A day spent well will result in a good night's sleep.

Lots of Laughter and Me Time

The main reason why we fall ill is mental discomfort due to stress. Our lives have become quite complicated these days. Relationship issues, health problems, work-related stress, family issues and so many other situations ruin our peace of mind. When one's mind is peaceful, sleep comes easily. To create this peaceful mindset, you need some Me time. During this, do not think about your problems over and over again. Remember that you have created some time for yourself in order to forget stressful events and to relax. Try out hearing music, for it has been proven to give good sleep, for music has soothing effects.  Join in group activities or talk to like-minded friends so that you can enjoy this time. Lots of laughter and fun activities will help to lighten the mood.

A Fixed Sleep Time 

A routine with fixed timings and sleep habits is an important factor that affects the quality of your sleep. Schedule your daily tasks and make it a point to finish off all your duties such that you can go to sleep at a fixed time. Make this a high priority deal with yourself. Say no to gadgets an hour before bedtime and maintain a  clutter-free, neat and tidy bedroom.

There is no point in spending late nights working when it is affecting your health. Try some sleep meditation regularly. This will calm your mind and help you relax. Once the mind is relaxed, falling asleep will no longer be a main cause of concern. Always remember that as your body needs food, air and water, deep sleep is also a much-needed ingredient for a healthy life.

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