Some simple tips to get sleep!
Posted on: 23/Sep/2015 9:40:07 AM
Every person should have sound and deep sleep for 6 to 8 hours every night.
Only this habit will keep the person`s body and mind healthy & active during the balance 16 hours of the day.
Those who have problems getting good sleep in the night can follow the simple steps given below:
- Decide, set and strictly the time to go to bed.
- Ensure that the bedroom is silent and dark, For persons who do not like complete darkness, blue-coloured night-lamps can be used.
- Ensure that there is proper ventilation in the bedroom.
- Cotton beds, pillows and blankets induce sleep. Beds can be used while sleeping on the floors or cots.
- Try to drink a cup of cow`s milk half-an-hour before going to sleep. As this generates and gives tryptophan acid to the brain, this will soothe the nervous system and bring sleep.
- Try to avoid taking coffee (rich in caffeine), alcohol or chewing tobacco. As these substances kindle the nervous system, it will delay the sleeping time.
- Massage, Yoga, and meditation can all have the property to bring peace and calm to the mind and body. Try to follow one of these practices according to your preference.
- Try to take the supper/dinner 2 to 3 hours before the sleep. Rice is OK as it is easier and simpler to digest even when taken in larger quantities.
- Get into the habit of lying down on the left side of the body in order to avoid chest irritation. Lying flat on the back or lying on the right side of the body can cause chest irritation and disturb the sleep. Never lie down flat on your stomach.
- Get into the regular habit of physical exercise, brisk walking, or aerobic exercises. It is better to undertake a brisk walk to the nearby places.
- Avoid heavy pillows.
- Self-massaging the bottom of the feet can soothe the nervous system leading to good sleep.
- Do not get into the routine of thinking about all worries/problems as soon as you lie down! Just close your eyes and try to visualize the road of your residence. Imagine the road to be covered entirely with snow and as if you are walking through that white background. This will bring sleep.
- It is ok to sleep for 20 or 30 minutes in afternoons according to your convenience. This will invigorate you with more energy for the rest of the day to complete your tasks.
- People who have been suffering from sleeplessness over a number of years can get into the routine of taking a cup of curd mixed with a pinch of salt – sleeplessness will go away!
