Did you ever had the feeling that you try to go to sleep, you close your eyes at around 9 p.m., and suddenly you notice that you can't sleep, you wake up and see the time is 12 a.m.!.Some of us might have had this experience one in a while,yet some have the problem of not having a good sleep,everyday.The effects of sleeplessness-Scientist found out through a study that...wait a minute! Do you really need to a scientist to tell what happens when you don't have a good night sleep?! I don't think so.We all know that when deprived of sleep, the next day is 90% prone to be a bad day.You try to get up early and you still feel like sleeping.Even if you had managed to get up and get ready for the day, you will not be able to concentrate on things a 100%.Also sometimes the embarrassing thing might occur- you yawn with a loud noise in a crowd, or even bad, before your BOSS!(ewe that's going to be bad!).There are simple things that could induce a sleeping mode in you,but it cannot happen overnight.What I mean to say is you read this article and you don't get to sleep well today night itself!( though there is always another case.If this is so darn boring , you might be forced to sleep within next two or three paragraphs!!).
Your mind, body( and not soul) and environment are very important factors that affect the process of sleeping.Your mind must be calm, but that is impossible!No one can try not to think of anything,even for a second-try it, you'll fail!either you'll be reading or pondering about whatever you see, or if you choose to close your eyes, your imagination kicks in and again you think about something.So you can't eliminate all the thoughts from your mind, but you can still ensure that there are less things on your mind before you go to bed.Your body state/condition is also a key factor in your sleeping process.If you are tired you'll sleep instantly, if you are not, it'll take time.Also the environment that you sleep in, is the most important.You can't expect to sleep, when your room is next to your next door neighbour's room,who happens to be a musician!
Let's see some of the things that you can take care of, so that you can have that elusive sleep!.
Figure out your body cycle, the time that's most suitable to sleep and the time most suitable to stay awake.Ever find that you get really sleepy at 10 p.m., that the sleepiness passes, and that by the time the late news comes on, you're wide-awake? Some experts believe sleepiness comes in cycles. Push past a period of sleepiness and you likely won't be able to fall asleep very easily for a while. If you've noticed these kinds of rhythms in your own body clock, use them to your advantage. When sleepiness comes, get to bed. Otherwise, it might be a long time until you are ready to fall asleep again.Ideal time for sleeping, researchers believe is one or half an hour from the time of your dinner, which obviously must be early- somewhere between 9 and 10 p.m.
You need to create some kind of action that reminds the brain, that you are ready to sleep.Sounds ridiculous, it is! but it works.Try to create a transition routine.This is something you do every night before bed. It could be as simple as listening to a short mild music, turning out the lights, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. Whatever it is, it should be consistent to the point that you do it without even thinking about it.As you begin to move into your daily night routine, your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you , ready to go to the sleep state.Yeah, it's more like you are giving the shutdown command to the brain and it says shutting down brains xp now!.
Environment doesn't only relate to your room, but to your mattress and pillow too.Try switching your pillow/mattress. If you're constantly pounding it by turning it over and upside down-trying to sleep, the poor pillow deserves a break. Find a fresh new pillow from the line of soft pillows or a hard one, which ever suits you.Experts believe the mattress and pillow must be medium hard-not too soft that you sink into the bed and not too hard that you can't lie down straight. A study found that water-filled pillows provided the best night's sleep when compared to participants' usual pillows. Yet another study found that a pillow filled with a special "cool" material composed of sodium sulfate and ceramic fiber provided a much better night's sleep than one filled with polyester. The reason, the researchers suggest, is that the cooler pillow kept the subjects' head cooler during the night, improving their sleep. While you may not be able to find a sodium sulfate-filled pillow, you can buy a pillow made of natural fibers, which are better at releasing heat than polyester.Yes, you might have had this effect during the monsoon seasons.When you had a good dinner, then went to bed, that felt cold, you fell like sleeping instantly( we are not talking about the coldness due to air conditioners).
No one wants to smell bad and noone want's to go to bed with it!(until you are too lazy to bath).So take a hot bath 90 to 120 minutes before bedtime. A research study , found that after having a bath(especially a hot one)people slept much better that night. The bath increased their core body temperature, which then abruptly dropped once they got out of the bath, readying them for sleep.Also indulging your body in hot water especially at night, relaxes your muscles.When muscles relax, they tend to develop and they need oxygen and energy for that,hence the brain goes into sleep mode.
Sprinkle bed-sheets and pillowcases with lavender water before making up your bed( not the hard lavender perfume that you have, the mild ones used for aroma). The scent is scientifically proven to promote relaxation, and the repetition and mindlessness of ironing will soothe you. Or, instead of ironing your sheets, do the next best thing: Put lavender water in a perfume atomizer and spray above your bed just before climbing in.
One factor, that is a very annoying is your clock!.Hide your clock under your bed or on the bottom shelf of your night stand, where its glow won't disturb you. That way, if you do wake in the middle of the night or have problems sleeping, you won't fret over how late it is and how much sleep you're missing.Keep one near your bed only if you have to get up early and so you need to have an alarm,but until then keep away.
Use heavier curtains to cover your windows. Even the barely noticeable ambient light from streetlights, a full moon, or your neighbor's house can interfere with the rhythm changes you need to fall asleep.Well many times this frustrating thing might have happened to you.You are slowly drifting into sleep, when suddenly your neighbour turns on the fluorescent lamp in his room and Bam! your sleep is disturbed.
Psychologist suggest painting rooms with a soothing color(not white!) a mild color that make you feel calm. First, the more clutter in your bedroom, the more distractions in the way of a good night's sleep. The smooth, clean surfaces act as a enhancement to your brain, helping to smooth out your own worries and mental thoughts. The soothing color provides a visual reminder of sleep, relaxing you as you lie in bed reading or preparing for sleep.No one likes to sleep in a place that looks like you are in the middle of garbage dump or in a room that is coloured such that you get nightmares when you sleep!.
Try wearing a pair of woolen socks to bed(at times when the whether is cold).Warm feet help your body's internal temperature get to the optimal level for sleep. Essentially, you sleep best when your core temperature drops. By warming your feet, you make sure blood flows well through your legs, allowing your trunk to cool.Speaking about your feet, try putting your feet in hot water for some minutes and try to give your feet a massage, especially the bottom of your foot(sole).
Sleep alone??! (you thought might be- what?)Sure you love your spouse or partner, but studies find one of the greatest disruptor of sleep is that loved one dreaming away next to you. He might snore, she might kick or cry out, whatever. In fact, one study found that 86 percent of women surveyed said their husbands snored, and half had their sleep interrupted by it. Men have it a bit easier; just 57 percent said their wives snored, while just 15 percent found their sleep bothered by it. If you absolutely will not kick your partner out (or head to the guest room yourself), then consider these anti-snoring tips:Get him (or her) to stop smoking. Cigarette smoking contributes to snoring.Give him (or her) a light meal for dinner.Buy some earplugs and use them!.Play soft music to drown out the snoring.If nothing you do improves his or her snoring, your bed mate might be a candidate for a sleep test called polysomnography to see if sleep apnea is the cause. Better to help your partner and yourself than to be a prisoner, deprived of sleep.
Listen to a book or music while you fall asleep. Just as a bedtime story soothed and relaxed us when we were children, a calming book or music (try poetry or a biography, stay away from horror novels and thrillers until you want a nightmare!!) can have the same effect with us grown-ups.Or just try a little conversation in bed-not the one that is called quarrel, it must be the one called discussion.Try spending 10 minutes going through the day's events or feelings after tucking yourself into bed. This "data dump" will help turn off the repeating tape of our day that often plays in our minds, keeping us from falling asleep.
Boil three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed. Lettuce contains a sleep-inducing substance called lactucarium, which affects the brain similarly to opium.(Unlike opium, of course, you won't run the risk of addiction! )
Did you try giving yourself a massage? no? then you must try it! Slowly move the tips of your fingers around your eyes in a slow, circular motion. Then to your neck and the back of your head, then your legs and especially foot.Also try doing stretching exercises that relaxes your muscles you can also try some stretching poses from yoga.
Take a combination supplement with 600 mg calcium and 300 mg magnesium before bed. Not only will you be providing your bones with a healthy dose of minerals, but magnesium is a natural sedative. Additionally, calcium helps regulate muscle movements. Too little of either can lead to leg cramps, and even a slight deficiency of magnesium can leave you lying there with a racing mind.
Are you nuts? just kidding!Eat a handful of walnuts before bed. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid. Or Munch a banana before bed. It's a great natural source of melatonin, the sleep hormone, as well as tryptophan. The time-honored tradition, of course, is warm milk, also a good source of tryptophan.Drink water before bed, not fruit juice. One study found it took participants an extra 20 to 30 minutes to fall asleep after drinking a cup of fruit juice, most likely because of the high sugar content in juice. And you may use eucalyptus for a muscle rub. The strongly scented herb provides a soothing feeling and relaxing scent.
Hope you now know how to sleep well!!