Tips for a Goodnight’s Sleep

How to get a deep and uninterrupted sleep? Well, good health is always on wish list of all individuals, irrespective of their age, gender, profession, and stage in life. Everyone wants to remain disease free, energetic, and ready to take on challenges and chores of daily life. One of the key determinants of sound physical and mental well-being is relaxing, revitalizing sleep.

This article highlights the importance of sound sleep, besides providing some doable science- based hacks to have a nurturing good night’s sleep.

According to a medically reviewed article published by health and wellness website Healthline, there are more than one reasons for finding out ways to sleep better. Sufficient sleep is important for maintaining body weight, improving concentration and productivity, maintaining heart- health and keeping blood glucose levels in control. It is also important for mental and social well -being, and to improve immune function of the body. Amidst increasing complexities of daily life and ever mounting stress levels, conscious efforts to improve sleep quality are required. Some proven research backed hacks which can prove effective in sleeping well are:

The Military Method

This method of going into a perfect-sleep-mode was introduced by Llyod Winter in his book ‘Relax and Win’ published in 1981.

This method closely resembles ‘Shavasana-The corpse pose’, a popular yogic practice of relaxing body parts. In military method, however the purpose is to fall asleep. In this method, the person must relax body parts like facial muscles, tongue, hands, legs while slowly inhaling and exhaling.

Any thoughts coming in or going out of mind are to be consciously avoided in this method. One can choose to picture a completely relaxing scene, free from any physical or mental distractions. Through this method, the person must be able to sleep within 2 minutes, or even earlier if the method is practiced regularly.

The 4-7-8 method

This method is basically a breathing method introduced by Dr. Andrew Weil. In this method, the following steps are followed:

Place the tip of the tongue, against the skin behind upper front teeth
While making sound, exhale through mouth
Now close the mouth and do inhale and exhale through nose to the count of
Now hold the breath for a count of 7 and exhale fully through mouth, on count of 8.
Repeat this step 3 times to total up 4 breaths. Watch a youtube video demonstrating 4-7-8 method.

Meditation

An article published in Harvard Medical School , meditation done mindfully is effective for having a restful sleep. Mindfulness meditation involves focusing attention on deep breathing, deliberately sidelining ongoing train of thoughts, if any. Not only this method evokes relaxation response, but it also leads to a rejuvenating sleep. Some meditation music or chanting of ‘mantra’ can be effective in practicing mindfulness meditation. Remember, consistence is the key to get results.

Apart from the above- mentioned methods to get adequate sleep daily, following guidelines can also help in improving sleep quality:

Go ‘gadget free’ an hour before sleep
Take dinner early
Massage feet with some soothing massage oils to prevent restlessness
Keep your sleeping place clutter free and comfortable
Keep stress at bay
Avoid consuming caffeine before sleep as it acts as stimulant and keeps mind in alert mode
Read or listen to some calming music to doze off quickly

Since the life demands from us so much, it is extremely important that our physical, mental and social well- being remains to keep life sailing strong and smooth. Try these hacks and happy sleeping!!!

References

How to fall asleep fast within 5 minutes
How to fall asleep fast within 5 minutes. (2021). Retrieved 15 June 2021, from https://www.medicalnewstoday.com/articles/how-to-fall-asleep-fast

Tips to Sleep Better
Tips to Sleep Better. (2021). Retrieved 15 June 2021, from https://www.healthline.com/health/sleep-disorders-prevention

Mindfulness meditation helps fight insomnia, improves sleep – Harvard Health
Mindfulness meditation helps fight insomnia, improves sleep – Harvard Health. (2015). Retrieved 16 June 2021, from https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726