Is Sleeping difficult for you as Sleep is a great leveler in ensuring your good body and mind health

SLEEP IS A GREAT LEVELER  for people.   ARE YOU  STRUGGLING  to fall asleep as it can be most of the time frustrating and have visible consequences waiting for you the subsequent day.  

And when some one is having difficulty in getting sleep, one handy solution comes to their mind is to pop up one or two sleeping pills and you get used or even addicted to it. The same leads to irreparable biological damage to your system in the days to come. And however, such medications are not a permanent remedy at all.

Here are some simple and natural tips and tricks to catch sleep faster when you are in bed...

Certain natural methods like following a consistent bed time routine, avoiding television or mobile screens before bedtime, reading before bedtime, doing gentle exercise during the day and practicing certain mindful techniques which can help oneself.

Different things work for different people, this write-up looks many natural methods that one can use to help them to fall asleep quickly.  Many of us who struggle with sleep lie in bed wondering how to fall asleep.  When this happens, try using the tips below.  Some are long term life-style changes, which other are short term solutions to try in the moment.

1. Inculcate a consistent sleeping pattern

Hitting the bed at different times every night is a common habit for all of us mostly.  However, these irregular sleeping patterns could interfere with sleep because they interrupt the body's circadian rhythm  which is a selection of behavioral, physical and mental changes that follow a 24-hour cycle.  A primary function of the circadian rhythm is to determine whether the body is ready for sleep or not.

Going to bed at the same every time helps the body clock predict when to induce sleep.

2. Switch off the lights

Cues such as light also influence the circadian rhythm, which helps the brain and body judge when it is night time.  Keeping the room as dark as possible when going to bed might help bring on sleep.

3. Avoid afternoon naps

Taking naps or short sleep during the day time, particularly that last longer than 2 hours each time had lower sleep quality than their peers who did not.  Naturally, after a frustrating night's sleep, it is only tempting to take a long nap in the day time.  However, try to avoid this, as it can adversely affect a healthy sleep cycle.

4. Get some exercise during the day

Physical exercise has a positive impact on sleep quality.

People who took sleep medication regularly have noticed that after indulging in regular day-time exercise routine, their sleep pattern has become amiable and found to hit the bed sooner than they expected.  Try to start moderate or high intensity exercise programs depending on one's age and certainly the exercise regimen will see a better light in your overall persona and outlook.

5.  Avoid using your cell phone usage in night 

One study in college students found that those who scored high on a scale of problem phone use, such as addictive texting behavior, had a lower sleep quality.  However, they did not experience any lower duration of sleep.  People who do not use their phone in this way may not be as susceptible to sleep disturbances.

6. Read a Book

Reading books can be relaxing and may help prevent anxious thought patterns that could interfere with a person's sleep.  However, it is best to avoid books that might cause strong emotional responses. 

7. Avoid Caffeine

Caffeine is a stimulant.  It stimulates wakefulness and can disrupt sleep patterns  Therefore, it is best to avoid caffeine consumption for at least 4 hours before going to bed.

In some people, consuming caffeine at any time of the day could have a negative impact on sleep quality.  For such group, it may be best to avoid caffeine together. 

8. Meditation or Mindfulness

Meditation and Mindfulness can help reduce anxiety which often disrupts sleep.  Adopting these techniques, can help calm an anxious mind, distracting the person from busy thoughts and allowing them to fall asleep more easily. A study in older adults with sleeping difficulties found that mindfulness meditation improved sleep quality compared with people who did not practice mindfulness. 

9. Try counting

A longstanding method of inducing sleep is counting down slowly from 100.  There are several ideas about why this may work, including boredom and distracting the individual from anxious thoughts. 

10. Change your eating habit

What a person eats, particularly in the evening, can have an impact on their sleep.  For example, eating a large meal before 1 hour of going to bed may impair a person's ability to sleep.

Digesting a meal can take at least 2 -3 hours. Lying down during this period can cause discomfort or feeling of nausea and slow the digestive process in some people.  It is best to allow the body enough time to digest a meal before lying down. Anyway the exact time this takes will vary from person to person.

11. Ensure a right Room temperature

Being too hot or too cold can have a significant impact on a person's ability to sleep. The temperature at which people feel the most comfortable varies, so it is important to experiment with different temperatures and National Sleep Foundation recommend a bed room temperature of  60 - 67 deg fahrenheit to promote sleep faster.

12. Find a comfortable position

A comfortable sleeping position is essential for sleep.  Frequently changing position can be distracting, but finding the right stop can make a big difference to the onset of sleep as most people find that sleeping on their side is the best position for a good night's sleep

13.  Listen to Music

Although this may not work for everyone, some people benefit from listening to relaxing music before going to bed.  A person's response to music will depend on their personal preferences.  Sometimes, music may be too stimulating and induce anxiety and sleeplessness.

14.  Breathing Exercises

Breathing exercises are a very popular relaxation technique.  Practicing deep breathing or doing specific patterns of breathing, doing Mudras and Pranayams can help people de-stress and take their mind off anxious thoughts.  This can be a powerful tool for getting to sleep.

15. Hot bath or shower

Taking a bath or shower can be relaxing and help prepare the body for sleep.  It can help improve temperature regulation before bed. Hot and cold showers have different benefits.  Hot showers can help promote sleep.

Other tips for getting a proper and rightful sleep are:

a. Do not read e-books

b. Use a comfortable bed

c. Avoid noisy environments

d. Avoid excess alcohol consumption before bed

e.  Try aromatherapy

Conclusion

Getting to sleep naturally is the best way to ensure that the mind and body get the rest they need.  Trying the methods above can increase the chances of falling asleep without needing to use any artificial or medication induced sleep aids.

Article courtesy: Medical News Today

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