Sleep troubles can be caused either due to a disorder or experiencing anxiety and stress. Doing these simple tasks daily can help you.
Life is great when you have enough sleep. You get to complete your chores on time, you are active throughout the day and you feel energetic. But lack of it can be a nightmare, literally and metaphorically. You feel tired, cranky, and it’s hard to concentrate. While one factor can be sleep disorders such as insomnia and sleepwalking/talking, the others include stress, anxiety or a health issue.
If you are having trouble sleeping, you should first eliminate the possibility of a sleep disorder by getting yourself tested. If not, there are easy and simple tricks you can apply to sleep better.
What you can do for a better sleep
Plan a sleeping schedule: Get your body used to a certain clock. Sleep and wake up at the same time every day. If you must go out, avoid stretching your time no more than an hour. Being consistent will help your body develop a sleeping pattern.
Block all kinds of light: It’s one thing switching off the light of your room, but did you know that the small lights that are emitted from your television or mobile phones have a significant role to play in disrupting your sleep? Try and keep the room as dark as possible. If you are afraid of the dark and scared to sleep, try these techniques suggested by Huffpost.com
Wash your feet before going to bed: We bet you find this tip slightly strange but it is highly effective. As validated by the Express.co.uk, washing your feet with cold water before going to bed helps in calming the body and improving blood circulation. This, in turn, results in your mind being calm while you’re asleep. This trick also helps one wake up without being drenched in sweat, during summers.
Indulge in physical activity: It’s a no brainer- a physically tired body sleeps better. If your mind is overactive, use it to focus on any form of physical activity; it could be a sport, a hobby, a form of exercise etc.
Meditate: This is one of the most effective ways to fall asleep quickly. There are YouTube videos of meditation available that are specifically designed for people that have trouble falling asleep. Creative visualisation and soothing music help in calming the mind and body.
Count sheep: This may sound silly, but it is a highly effective technique, as suggested by this report in the Business Insider. Counting sheep is nothing but a mindless game where you count backwards from 100. Believe it or not, but this game can put you in a sleepy state and help you with your sleep troubles.
Practice deep breathing: Breathing deeply instantly releases stress and anxiety. So, if you have trouble falling asleep due to any tension that you are experiencing, take a few deep breaths and you will feel your body calming down quickly.
Have chamomile tea: It’s a given that you should avoid having coffee before going to bed, but one beverage that you can enjoy is chamomile tea. This tea is known to have ingredients that help regulate sleep and reduce stress and anxiety.
Take supplements: There are certain supplements such as Melatonin, Lavender, Magnesium etc. that are known to reduce sleep troubles. If none of the above methods seems to work, you can try taking these pills, after consulting your doctor.
There are other methods that you can apply such as reading, listening to a relaxing audio tape/ music, lowering the temperature of the air conditioner etc.
Which of these techniques do you think will be the most effective for you? Try and let us know!
Disclaimer: This is not medical advice but suggested techniques that you can try. If none of these seems to work, you may need an advanced form of treatment.
Here’s a long-lasting solution to get rid of your sleep troubles
Neurofeedback: With this treatment, you can overcome your sleep troubles completely. To learn more, watch this video.