How to Sleep Like a Pro
You need to get 6-8 hours of uninterrupted sleep every night. If you find it difficult to so, here are small changes you need to make in your daily routine to set it right!
Sleep should be your priority
When you have not had enough sleep you are in one crazy mood! You over-react to small things, and begin to feel irritated and stressed out throughout the day. What’s worse is that sleepless nights result in serious effects on your hormones and regulates your appetite making you gain weight causing depression and even risking a high blood pressure! Try as much to get the right amount of sleep every night.
Coffee – only for breakfast
It is alright to have a cup of coffee in the morning but not after noon. The half-life cycle of coffee is about 5 hours and the system needs to clear the caffeine before bedtime. So to give it enough time, do not have coffee after noon. Otherwise, your sleep would be disrupted with the increase in urination during the night.
Sweat it out- but at the right time!
There are contradictions in studies regarding exercise and sleep. Experts say that exercising in the evening does not give adrenaline enough time to settle down before sleep. Thus, remaining activated and keeping you awake. On the contrary, other research studies show that sleep is improved with exercise. As a conclusion, if you find that exercising at night gives you a good sleep, then go ahead and sweat it out. If not, try exercising in the morning.
Ladies, say no to booze at night
This goes especially to women since men sleep soundly even after a drink but it is not the same with women as women who drink before sleeping, wake up frequently and sleep less.
Give yourself some time to relax
After you are home post your day’s work, make it a point to take a few minutes of quality time for yourself and relax. Take a shower or have a hot cup of chamomile tea or sit alone for a few minutes quietly. This will calm you down from the stressful day and free your mind.
Single? Then, this is not for you!
Oxytocin, a hormone released during an orgasm, in both men and women, cause you to sleep immediately after intercourse. This hormone is higher in women than in men and it is also referred to as the cuddle hormone.
Your phone needs some rest too!
Melatonin, the hormone that makes you sleepy is supressed by the waves that are generated by mobile phones, iPods, iPads, Laptops and other similar gadgets that result in poor sleep. So, ensure to set aside these gadgets and then get into bed.
The best way to clear your mind completely, put all your thoughts away and relax to the fullest is to meditate. Meditation works well for insomniacs.
Aromatherapy is therapy that is done by smelling essential oils. Aromatherapy oils or just the rose itself will do. If using oil, drip a small amount on a tissue, hold it to your nose and inhale 10-15 times. This is one nature’s best therapies which will calm you down and enhance your sleep.
Try a few really easy yoga postures like the corpse pose, forward bends, happy baby pose, etc. to relax and restore a good sleep.