How to Sleep Better?
Before Starting the topic, you probably thinking why we got a
health-related article on a business blog? I would like to clear that, we all
do business or planning to start doing. Being a businessman is not that easy
that we think. People got health problems just because they got stressed. Form
the health report of World Health Organisation we found that the major health
problem is insomnia.
Insomnia is a sleep disorder that is characterized by difficulty
falling and/or staying asleep. People with insomnia have one or
more of the following symptoms: Difficulty falling asleep. Waking up often
during the night and having trouble going back to sleep. Waking up too early in
the morning. Here we research on the topic of how to sleep better and
collected data here. Without beating the bushes, I here we start.
Do you want to know how to sleep better at night naturally? Without
having to use sleeping pills or drugs, then you are going to find this article
very interesting. My main goal today is to help you achieve that sleep that
will leave you waking up in the mornings, feeling so refreshed you will think
that you were reborn. Today we are going to be looking at what causes us to
stay up all night as well as what can be done to improve our sleep, and how you
can say goodbye to those restless unsettling sleepless nights. So, it’s time to
pay close attention and get comfortable, as you begin to learn how to sleep
better at night.
Before You Learn How to Sleep Better at Night You Need To
Find Out What Is Keeping You Up.
You are going to have to find out what is keeping you up, there
are a couple of reasons that people can't sleep at night and there are many
different ways to solve these problems so let’s look at the most common reasons
that people struggle to fall asleep:
Stress: This is one of the biggest reasons that
people struggle to fall asleep when you have stressed out your mind is too busy
thinking about all your problems, and your body becomes all tense, this makes
it hard for your body to relax therefore causing you to have sleepless nights.
Medication: There are various medications that can
lead to us not been able to fall asleep such as medication for asthma and blood
pressure, so if you are on medication consult your doctor and see if there is
no alternative to help you sleep.
Caffeine: Caffeine is another big cause of people not
been able to sleep well, so try to keep away from any products that contain
caffeine, especially in the evening.
Exercise and work: Exercise is a great way to keep
fit and healthy, but if it is done right before your bedtime then it’s can
lead to your body being overactive, and the same goes with work that requires
concentration because your mind won’t know that it’s time to rest.
Inaccurate sleeping schedule: We should have a time
to go to sleep and a time to wake up, and follow this routine each and every
day, this will allow our minds and bodies to know when its bedtime and when it’s
time to wake up.
Sleep Better at Night
Most adults experience insomnia or sleeplessness at one time
or another and want to know how to sleep better. Having trouble falling asleep
affects an estimated 30-50% of the general population and 10% have chronic
insomnia.
According to the non-profit National Sleep Foundation:
70 million Americans are affected by either intermittent or
chronic sleep problems
28 percent sleep eight or more hours a night
20 percent sleep less than 6 hrs a night
Only 30 percent discuss their sleeplessness with them
doctor
54 percent of adult drivers (110 million) have driven drowsy
at least once in the past year
28 percent claim to have nodded off or fallen asleep while
driving
Additionally, other sources claim:
Nearly 61 percent of reporting trouble sleeping were women
versus about 39 percent men.
Insomnia peaks in middle age (45-64 years old) and a second the increase appears in people 85 and older.
African Americans and Asians appear less likely to report trouble sleeping or insomnia than whites
Those with higher education also are less likely to report
insomnia or trouble sleeping.
Get an understanding of what insomnia is
Insomnia is a
symptom, not a stand-alone diagnosis or a disease. By definition, insomnia is
"difficulty initiating or maintaining sleep. Occasionally having trouble
sleeping is normal for most people. For instance, some people only have trouble
sleeping during very stressful periods at work, or when personal problems
arise. These emotional traumas often prevent a healthy night sleep. It's bad enough
having trouble sleeping one night, try having months of it and you'll know what
it's like to be an insomniac.
However, because insomnia is often considered a key symptom
of depression, you should consult a doctor if you an experiencing log-term sleep
loss and want to know how to sleep better. Many people, who have trouble
sleeping, feel that their symptoms and problems are ignored not just by their
colleagues, friends, and family, but by their doctors. Learning how to sleep
better is not going to happen overnight. Here are 6 tips that have worked well
for others.
Consider alternative drug-free methods and remedies to
help induce sleep
Natural sleep
remedies like chamomile flowers are used in alternative medicine and are usually
found in stores as tea. Try over-the-counter sleep aids if the alternative
methods don't work. They are effective for an occasional sleepless night but
the more often you take them, the less effective they become. When taking
over-the-counter sleep remedies don't drive or attempt other activities that
require alertness while taking the drug.
Exercise regularly
Three or four moderate sessions of exercise each week is all
it takes to help you sleep better and provide more energy. Those regularly
engaging in moderate exercise likely to experience fewer episodes of
sleeplessness, however, although exercising is a good preventative measure, I
don't recommend exercising too close to bedtime.
Establish a routine bedtime
A bedtime routine should start the same every night. About
an hour before you want you to get your head on the pillow, begin the winding the down process so bedtime doesn't come abruptly.
Watch your intake
Avoid stimulating your body by stopping caffeine intake 6-8
hrs prior to bedtime; this goes for high carb foods as well. You also need to
avoid alcohol. It may help you initially get to sleep, but it won't help you
stay asleep.
Do relaxing tasks as part of your bedtime routine
It's best to perform relaxing tasks before bedtime like
reading or doing crossword puzzles. Definitely avoid work-related tasks before
going to bed if you want to sleep better. The only thing checking your work
email the last thing at night does is make you worry about the next day!
Ensure your bedroom is comfortable, dark and quiet
If you tend to watch TV in bed, you might want to take the
TV out of your room and try simply reading a bit before settling down to sleep.
If after all this, you haven't fallen asleep in 30 minutes, get up for a while
and go back reading or relaxing somewhere other than the bedroom. When you
begin to get tired again, return to bed.
Having periods of insomnia and sleeplessness can definitely
affect your lifestyle. However, don't accept the fact that this is something
that has to be lived with. Take the time to learn how to sleep better. Start by
getting a better understanding of what insomnia is, try drug-free alternatives
to help induce sleep, and start an exercise program. Then look at other aspects
of your life. Do you have an established bedtime routine? Do you watch your late-night
food intake and avoid that food and drinks that stimulate the body? Make sure
your bedroom is dark and quiet; pull the curtains, remove the TV. And Finally,
as with any disorder, if you continue to have trouble sleeping for an extended
period, seek the advice of your doctor.
Sleep Inducing Music -
Sleep Better with Relaxing Music
Feel refreshed and
full of energy every morning by getting the rest you need. This is not easy in
the modern and chaotic world we live in. Stress and tension in your body and
muscle are very common and can cause restfulness and also prevent you from
recharging your much-needed energy.
With simple
meditation and relaxation methods you can train your body and mind to relax,
despite the stressful lifestyle you may have. Getting to know your thoughts and
the how they can affect you is the first step to relieve yourself of stress and
negative energy, you need to focus your positive thoughts and actions and let
go of negativity. If you wake up in the morning or go to bed at night with
negative thoughts, the chances are very good that you will have a negative day.
To help calm your
thoughts and relax you could practice a form of Yoga or meditation. You do not
have to go all out and sign up for Yoga classes, there are simple things you
can do at home or work to refresh your body, mind, and soul. Start off by
creating some time for yourself when you can relax and let go of all your
worries, it can be at work or your home as long as it is a calm and relaxing
space.
You can create your
own meditation room or quite a room, where you can have your own place of
freedom. Put on some calming or natural music and relax your muscles, try to
think of nothing if possible or just listen to the sounds and music flow
through your body. It will take some time to get used to cutting yourself off the
outside world and getting in touch with your inner self, but once you can
achieve this you will feel great and more relaxed.
These simple
meditation and relaxation methods are very basic, but it works and you can
start doing it today. This will not only help you sleep better but also make
you feel better. Keep things simple and do not try to add more complication to
your life, think positive and invite wellness to your daily life.
How Yoga Asanas Induce
Better Sleep
One might wonder how is yoga going to be good for sleep,
well, the answer is quite simple. The first thing that you know about yoga is that
it focuses on deep breathing and this relaxes the body, calming it down. The
combination of subtle body movements and breathing cycle that yoga is helpful
in the activation of the parasympathetic part of your nervous system thus
eliminating stress and answering the question of how yoga asana induces had better
sleep.
Now, the crucial thing here is to what asanas are exactly
going to be of help. There are so many yoga asanas with all serving different
purposes that knowing which ones are going to help you with sleep might be a
problem. However, fret no more as here is a list of the most effective yoga
asana for better sleep:
Virasana (also known as hero poses)
Just sit in a comfortable position with your hips resting on
your heels, involving a slight stretching of your ankles and knees. Stretching
your spine upside and taking deep breaths in this position will help clear your
mind and slow down your heart rate.
Bitilasana and Marjaryasana (cow and cat pose)
Without getting up from the virasana, you just need to roll
in the forward position on the support of your knees and hands. For bitilasana,
you have to pull your lower back down with your tailbone and head pointing
upwards. For the Marjaryasana, you just have to do the reverse, your tailbone
and head tilt downwards while your spine is arched upwards like the shape of
letter C. Just keep alternating between these positions for as much time as you
want to.
Balasana
Start with the sinking of your hips on your heels while your
chest stays settled between your thighs. Here, your toes would be on one
another while your thighs can lay apart as much as you find comfortable. Now,
rest your forehead on the floor and start making walk like movement from your
fingers stretching the arms as well. If you want to have a face massage-like
feeling, you can even roll your face from side to side.
Viparita Karni
This position can also shed light on the question of how yoga
asanas induce better sleep. Lie down on the floor with your hips touching the
wall so that you can stretch your leg vertically up on the wall. This asana
gives a nice stretch to your hamstring. It loosens and relaxes the muscle in
the lower section of your body, helping you get better sleep.
Ananda Balasana
Bringing your knees closer to the chest, hold your toes with
your fingers. Now you have to push your heels towards the ceiling while your hips
should be on the floor. This asana is very good for relaxing your abdomen as
well as your spine.
Supta Baddha Konasana
From the last asana, release your leg and stretch them so
that your soles are in contact while your knees are as far as possible. This
asana is a gentle stretching exercise for your abdomen, pelvis, and thighs.
Savasana
Just lie down stretching your
legs little apart while your toes point in the opposite direction. Relax your
arms and body and try to make your mind, free of any thoughts. This asana is
great for not just physical relaxation but also mental.
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