How to Get Better Sleep

Struggling to Sleep:

Nowadays many people struggle with sleep, because of late work, events, etc. There are many people who don’t know how to get sufficient sleep or how to make a sleep model. Here we will discuss some facts and techniques for a better sleep, which are proven by many people. We will discuss those foods which help you to get better and sufficient sleep and those exercises which help you to make a better sleep model.

First of all, we will discuss the foods that provide you a better sleep.

Things to eat to get better sleep:-

  1. Almond
  2. Banana
  3. Yogurt
  4. Milk
  5. Honey
  6. White rice
  7. Dark Chocolate
  8. Cheese
  9. Fish
  10. Herbal Tea

The above sources will provide you a better sleep.

Top 7 tips for better sleep:-

1. Yoga:

Yoga is the best exercise that helps you sleep faster. In yoga, there are some poses and activities that relax your muscle such as cobra stretch,cat-cow pose,whole-body stretching, and calm breathing, etc.

2. Cardio

Cardio exercises help your heart rate up such as Cycling, Running, Brisk walking, and swimming, etc. These activities show improvement in sleep and these activities maintain your sleep cycle/model.

3. Strength Exercises:

Strength exercises such as Pull-Ups, Push-Ups, Weight Lifting, Sits Ups, Calf Raises and Squats, etc. These exercises improve your quality of sleep and you a better sleep to wake up with an energetic mood as well as make you strong.
The above types of exercises are very effective for better sleep
Now we will see some mental Exercises/Techniques for improving sleep quality

4. Focus attention technique:

In this technique, you have to lie down on the bed and bring out your left thumb and just focus on the tip of the thumb. What will happen you know, our mind thinks lots of things at a time so this technique allows your mind to focus only on one thing. That gives you a better and sweet sleep fastly.

5. Make a sleep model:

It means you can improve your sleeping quality by sleep and wake up at the same time regularly. Just do this for 7 days and you will get a habit of sleep and wake up at the same time. What will happen with this, your mind gets a program and once this becomes a habit then you don’t need the alarm to wake up? This helps you to wake up the whole day without tiring or boredom.

6. Melatonin Hormone:

Melatonin may be a hormone that is made by the pineal gland. Most of the people use this hormone when they have a problem with sleeping. That’s why Melatonin hormone also knows as a hormone of sleep. There are not that many serious side effects of this hormone as many people have investigated.

7. 9 to 12 formula:

What do you mean by 9 to 12 formula? It means some research said that the period of 9 to 12 at night is the best period to sleep. Many research said it you sleep these 3 hours then this will be equal to the sleep of 6 hours. But many of us miss this period that’s why we feel sleepy at day time too.

Things to avoid at night time:-

  1. Don’t take a heavy dinner.
  2. Don’t consume caffeine at night time.
  3. Don’t eat food containing water.
  4. Don’t consume fatty food.
  5. Don’t consume alcohol.
These were some tips and techniques for getting better sleep. Hope you like it.

Error 404 – Sleep not found

It is 11 in the morning. I wander around the dining hall thinking of nothing specific when I stumble upon the broom. I put the broom in its place and stand there for an extra second. Mum comes out of the kitchen, “you know what, you’re still awake, better attend the bed. Have you ever done something better than sleeping?” That’s when it strikes me, “why can we sleep at all?”. So I do what I do best, I sit down by my desktop and search.
We spend one-third of our lives sleeping.

Scientists still don’t know what exactly sleep is, they only describe the method. They call it tired nature’s sweet energy restorer. Yes! Time spent sleeping is not time wasted. It is used effectively in rejuvenating the body.
What happens when we sleep? To start with the brain wave ripples, broaden, they relax. The muscles relax as a consequence. The temperature of the body, vital sign, and heartbeat decrease. The senses fade. Consciousness is lost.

Why do we sleep at night? Behavioural scientists and psychologists have found out that our ancestors hunted in the light of the day. they used night time to sleep and restore their energy for the next day’s work and play. We evolved this practice as our biological time i.e. the day and night cycle. As a result, now our brain has adapted to this practice as a function. No matter what work we do, we will feel drowsy at night
Why then do we go against this innate characteristic of the body? It is a prevalent trend in our city these days. We move around, hanging out with friends, eating street food, attending lavish weddings till the wee hours of the morning.

Hyderabad has been the land of royal nizams and nawabs, charming traditions, language, attire, and cuisine. But extravagant weddings organized for social recognition that goes long into the night have paved the way to a lamenting problem.

It is our responsibility to feed our body with the right food at the right time and give it enough rest. We assume that the hours at night after office or after the kids are off to sleep is the only time we can spend with ourselves doing ‘our thing’. This belief is utterly wrong.
We have forgotten the golden hours of the morning. The chirping of birds, the rising sun, the cool air are the conduits of positive energy that we require daily. We can spend at least an hour with ourselves doing something that gives inner peace like reading a book or writing or singing or cooking, blocking all the news and notifications of the outer world in the morning. This will definitely increase our productivity for the day because the mind would have had its rest and rejuvenation.

I am sure within every week approximately this easy technique of paying your ‘me time’ within the morning will encourage you to sleep at the proper time, complete your sleep cycle and wake up early in the morning.