5 tried and tested tactics to sleep better
Are you tired of tossing and turning in your bed? Do you always end up waking up tired due to lack of sleep? Is inadequate sleep making you fall behind in studies? Well, hang in there, buddy, because you are not alone. 12.7% of US adults need sleep aids because sleep has forgotten its way to them.
So here are five ways that will lead sleep right to you!
- Reverse psychology
Having trouble sleeping? Just don’t sleep then! (or at least that’s what we’re telling our brain). Reverse psychology usually works wonders for humans. When we convince ourselves that it’s okay to let our guard down and to stop obsessing about sleep, that’s when our stubborn brain decides to shut down.
There is experimental evidence that higher intention to sleep worsens sleep quality, and often makes it harder to sleep. So, you see, all you ought to do is try not to fall asleep to have a good night’s sleep!
2. Say goodbye to your gadgets
Hi-tech gadgets are a must for our everyday life. However, they might be the reason you stay up all night. This could be due to two reasons; first, they are TOO TEMPTING. Second, the light from these gadgets messes with our sleep hormones. So, one way to fall asleep is to go pre-historic and turn off ALL the electronic devices. Try to sleep in pitch black, savoring the coldness of the night.
A study conducted at Harvard medical school suggests that the light from gadgets restraints the release of melatonin, resulting in sleep deprivation.
3. Aromatherapy
Aromatherapy is one of the most popular solutions of insomnia. Although the results vary from person to person, one thing that can be stated as a fact is that it is extremely relaxing. It helps our minds to unwind as we cherish the scents of these essential oils.
The effects of aroma oils on better sleep were reviewed from all the studies between 1990 to 2012. It was thus proved that inhaling essential oils results in better sleep quality.
4. Music
Remember when our mums used to sing us lullabies to sleep? Well, we’re going to pull the adult version of it. Plug in your earphones and put on your favourite lo-fi songs! Make sure they are not too loud or distracting. If songs don’t work, try some sleep music playlists.
A study held in 2006 concluded that soothing music reduces depression and helps treat insomnia.
5. Breathing exercises
Breathing exercises are the best possible solution for sleep deprivation and anxiety. They help us calm down and get rid of all the unnecessary tensions. One of the most popular and effective breathing exercises to induce sleep is the 4–7–8 method.
Lay down straight on your back in a comfortable position. Inhale for 4 seconds. Then hold your breath for 7 seconds. Finally, deeply exhale for 8 seconds. Continue repeating the process until you enter your dreamland!
Bottom line
Lastly and most importantly, remember that you’re getting all the rest that your body needs by following these steps. Just unwind your mind and body. Savor the celestial fragrances while chilling in your dark and cozy room with Lo-Fi music in the background, and you’ll wake up fresh as ever.
