With so much stress and a fast-paced life, insomnia has become more common than ever. Studies show that about 30 percent of people all over the world have chronic sleep problems. Unhealthy diets, lifestyle changes, and constant exposure to work and other digital engagements are just a few contributing factors. Though the amount of sleep required varies from person to person, a modest amount of healthy seven hours of sleep suffices for most. But if you are unable to get this and have been trying hard to fall asleep soundly, this article can help you.
Mindful Meditation
It is a great way to relax before sleeping. It consists of slow and steady breathing while sitting at a place quietly. With this, you can experience your breathing, thoughts, feelings, and sensations in a rising and passing manner. It has numerous health benefits to offer which become even better when combined with a healthy lifestyle. It can promote good sleep along with reducing stress, improving concentration, and boosting immunity. Mindful meditation is unique as studies have found that it helps improve overall sleep patterns.
Now with hectic lives, it may not seem feasible to devote a full hour of meditation, but aiming for just a quarter of it in the mornings or evenings can still be equally beneficial. You can also join a meditation group online or offline to stay guided and motivated.
Resting Properly
It has often been seen that an improper resting schedule gradually levitates to lack of sleep when you want it the most. If you’re going to amend your sleep cycle, you should also see the dependent factors. For example, sleeping in a well-lit room is going to play havoc with your natural sleep cycle. Therefore, you should ensure that you keep it all dark and set the right temperature to get quality sleep.
Along with that, you also need to have the right mattress and support for your back and your body. For this, you can take the help of an acupressure mat on top of your bed for deep relaxation. The added acupressure stimulation helps provide an extra benefit which is instrumental in preventing stiffness in muscles. Also, taking the support of the right pillow beneath your head will help to make sure that you have the right lying picture to sleep soundly in your bed.
Recitation of Mantras
Chanting mantras or quotes about positive affirmation repeatedly can help you greatly to focus and calm your mind. These are known to produce relaxed feelings, which can quieten your brain from unnecessary noises. You have a choice to choose them over from a wide array of languages, including Sanskrit, English, or any other language.
You can select ideas over the internet and pick the one which resonates rightly with your personality. It should be pleasant and calming, giving a simple and positive statement about your present. Having a good mantra allows you to focus on the repetition of the sound continually. It helps you to relax quickly and be able to go to sleep. To have the maximum effect, you should recite them aloud or mentally, keeping a steady focus on the words. If you experience that, your mind wanders; gently bring it to the mantra to calm yourself. You can also play music alongside if you like, to make it more enjoyable and pleasant for yourself.
Doing Yoga
Yoga has been around in the world for thousands of years and many civilizations across the world have it as a part of their regular culture. And one of the many good things about it is that anyone can practice it, irrespective of age or body type. It is a great way to destress yourself right before you go to sleep, which has a positive effect on your sleep quality, making you fall asleep more quickly. It is also well known to alleviate stress to improve physical functioning, and boost mental focus.
Though many styles have been formulated over the years to suit different body types, you should choose the one that suits you the best. To improve your general sleep, you should select the one that concentrates more on moving meditation or breath work, contrary to physical movements. The slow and controlled movements of breathing allow you to stay focused and present in the moment. For this, yin and restorative yoga are great options. A few longer practice sessions can have remarkable results overall. For a regular yoga session, however, strive to spend at least 20 minutes of self-practice. Performing the postures right before you crash on the bed will help you unwind and relax before a long and sound sleep.
Massage
Some massages are parts of therapies that benefit people who have insomnia for long. They improve sleep quality and work on fixing daytime dysfunctions. In some cases, they have also been found to have reduced feelings of pain, anxiety and depression to a great extent. Now, this may leave you wondering about professional massages.
If going for an expert is not the option for you right away, you can still yield some sound effects by indulging yourself in a self-massage session. Or, you can find someone to give it to you. You can use some oils and creams that you like to accentuate further. While enjoying the various tensions and pressures being released, you must let your mind focus on the mixed feelings and sensations of the touches.
The Last Word
Along with all the things mentioned above, you can also try a few other ways in order to improve your sleeping pattern. Avoid having caffeinated drinks right before you go to sleep as it can further aggravate the problem at hand. If you must, try maintaining at least 6 hours of gap between your caffeine consumption and sleep. If you like having tea, you can have chamomile tea sometime before you want to sleep as it helps to calm your nerves, propelling your body to feel more destressed and at ease. Spraying a lavender mist inside your room can also help you to get rid of the jittery feelings which may not let you fall asleep easily.
Suffering from insomnia can result in you losing your optimal performance and productivity at work and in your personal life. In the longer run, sleep depravity can also lead to many health problems, which may require you to seek medical attention in the face of an emergency. Therefore, you should take care of your health. Also, do not forget to consult with your doctor about the above mentioned tips to prevent any complications or ill effects of the suggested ways. We wish you all the best in regaining back your sleep schedule like before. Take Care!