Sleep is one of the most important things after food and shelter. Sleep helps you to get enough. Good sleep is incredibly important.
It helps you feel good and makes your body and brain function properly. People who have difficulty falling asleep on time generate various other problems.
Poor Sleep can be negative in your health. This could be showing other symptoms like learning, mood disorder, and other biological functions.
These are simple 10 ways to fall asleep and balance your sleep patterns.
Lower the Room Temperature
If the room temperature goes lower, then you can fall asleep in less time. As the temperature of hands and feet, people fall asleep faster.
If your room is too hot, then you won’t be comfortable sleeping. Always set your room temperature in between of 15–23°C
Also you can see, which temperature is more suitable for your sleep. Take a bath if possible. If your body cools down, then your brain sends a signal to fall asleep.
Use the 4-7-8 Breathing Method
The 4-7-8 method is a simple but very powerful breathing method that promotes calmness and relaxation. It helps in unwinding before you go asleep.
It is a breathing pattern that relaxes the nervous system. It can be done whenever you feel anxious or stressed.
Steps for 4-7-8 Breathing Method
- Place your tongue behind your upper front teeth.
- Exhale with your mouth and make a whoosh sound.
- Now close your mouth and inhale through your nose. Count to four while doing this.
- Count to seven and hold your breath.
- Now open your mouth and exhale completely.
- Make a whoosh sound and count to eight in your mind.
- Repeat the whole steps for at least 3-4 times.
This is a very popular technique for fixing your sleep pattern.
Get on a Schedule
People who are strict about their sleep time are likely to sleep on time. The human body is based on the regulatory system called the circadian rhythm. The biological clock of our body creates a sleep schedule for smoothly working the body. This creates more energy in the day and less at night.
If you wake up and sleep at the same time for a few days, then your body creates a schedule for better sleeping patterns. It is very important to sleep for eight hours minimum. This period of sleeping is accurate for adults.
Give yourself 30 minutes or more for a nap in the evening. This allows more energy in mind and body for the whole day.
Experience Both Daylight and Darkness
Light in your room can influence how much time you sleep. If your light is always on late at night, then you will have a hard time sleeping. Irregular light exposure can lead to circadian rhythms
Light tells your brain to stay active, at night it provides a signal to feel sleepy. Darkness provides you to produce more melatonin, which is an essential hormone for sleep
In the day, the body is more habitual for the sunlight and other sources of light. At night it is recommended for people to put black curtains to put your room to blackout.
Practice Yoga, Meditation and Mindfulness
Yoga and mediation is a very big tool to calm your mind and leave all the tensions and help you sleep peacefully.
Yoga is a practice for controlling breathing patterns and body movements in order to remove stress and convert the energy in a positive way that was stored in your body.
The sleep hormone i.e. melatonin can be enhanced by meditation. The regulation of hormones helps in achieving better sleep.
Yoga helps in mindfulness which provides your focus on the present and worries less to fall asleep. If you practice this meditation technique daily, then you can sleep well and wake up on time.
Do Not Look at Your Clock
If you wake up at midnight, then do not check your clock. If you see the clock in midnight, then you will not be able to sleep again.
Sometimes curiosity and other thoughts of the brain won’t let us sleep in the middle of the night. People who suffer from insomnia tend to see the clock too many times at night. This habit is because of anxiety & sleeplessness.
If you sleep on fixed time and wake up at the same time, then your body will follow a routine. Soon you won’t be able to wake up at midnight. A suggestion is to remove the clock from the room, if possible.
Avoid Naps During the Day
If you do naps during the day, then your sleeping pattern will go wrong. So you need to avoid your day naps and sleep your full night.
When we take small naps in the day, it improves our energy and does not let us sleep in the night hours. Studies have shown that more naps let you sleep in a poor way at night and can even lead to sleep deprivation.
A study was made on 440 students who take 3-4 naps in the day time. Out of these two naps are for two hours. The same study was done on adults, who napped frequently in the day time. This leads to more depression, overweight and less physical activity.
If short naps affect your sleeping patterns, then you must reduce your nap or completely avoid them.
Watch What and When You Eat
Food is one of the basic things which is needed to run our life and sleep too. If you included high carbs based food in your diet, then you will have better sleep at night.
High carbs help in sleeping better because it needs more time to digest. Also, high-fat foods promote more sleep and rest to eat.
Several studies have countered the same studies and stated that high carbs led to low quality sleep. You can check this in your schedule by adding high carb sleep in your diet to check whether it helps in sleeping or not.
Listen to Relaxing Music
Listening to relaxing music helps in better sleep. Good music can also improve chronic sleep disorders like insomnia.
Buddha music is a very good choice to practice meditation and improve sleep quality. Studies have revealed that listening to music helps in fixed bed time as compared to those who do not listen to music.
If you do not have music in your reach, then you can block noise from outside and try to sleep by practicing meditation.
Exercise During The Day
If you are doing exercise during the day, then you will be tired and soon will be able to sleep. Physical activity is often considered beneficial to healthy sleep.
During exercise, the human brain produces satisfaction, mindfulness and sleep hormone. It also decreases the cortisol levels i.e. stress.
Doing small sessions of exercise helps in sleeping. Exercise must be done in the morning and this morning workout provides more energy in your body and helps you sleep at night.
Sleeping is one of the best gifts by nature. Sleeping not only reduces stress and tiredness but also helps in forming our mind in better shape.
While sleeping Mind is repaired with all other things and helps us in a better life. Practice any of these to get better sleep and live your life to the fullest.