There was a time when we would forget everything as we lie in bed. The bed would take away all the fatigue, worries (if there were any). But now, as working adults, sound sleep is a distant thing. You work tirelessly from 9 to 5. Then, crash straight on the bed with no signs of any sleep. You then go to work the next day with the same tired self and continue like this for a week. If only counting sheep could work even at your age, you would do that religiously. You can try out these methods that can help to get a good night sleep.
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Stick to Your Routine
You still go to bed at 9 and get up by 5. You are diligent. Your friends might find you boring. But sticking to your routine help in keeping your body clock in check. You need at least 8 hours of sleep. Sleeping at irregular times will throw off your body clock and hinder your quality of sleep. Changing your habit of staying awake till late at night can bring a lot of changes to your sleep cycle. It might seem impossible at first and with your insomnia, even more so. You can do it bit by bit.
Magnesium Supplements
You can improve your sleep quality by increasing your magnesium intake. Studies have shown that magnesium deficiency results in sleep problems. If you experience any signs of magnesium deficiency, such as loss of appetite, muscle twitches, fatigue, weakness, and especially lack of sleep, you should consider getting tested and introducing magnesium into your diet if necessary.
Reading Books
Reading books can ignite your creative mind. You can imagine better and get a better sleep to dream something good. Or a book can lull you to sleep. Don’t forget. How you would yawn and sleep in history lessons in school.
Get your rectangular frame reading glasses and dive into the fantasy land. You might fall asleep before you notice.
Listen to Music
Music can relax your mind. Listening to calm and soothing music before sleeping can take away your tiredness. You can put on a playlist of piano sounds and sleep. Put on a timer so that the music player shuts down after a while when you fall asleep.
Do Yoga
Just like, doing exercises can invigorate your body and increase stamina, yoga works on your mind, calming it.
Avoid Caffeine
Caffeine makes you alert. It takes your sleep away. If you take too much coffee at your work, you should switch to a healthier drink. Too much coffee will send your sleep away. Try herbal tea, lemongrass tea and other similar healthier alternatives. These drinks boost your immunity and invigorate your mind without affecting your body cycle.
Avoid Smoking or Drinking
Avoid it. Period. You know the ill effects of these bad habits. Why waste away your breath for temporary relief?
Do Not Check your Phone from Time to Time
This is a bad habit that most of us have inculcated. We try our best to rectify it, but it stays as if it is second nature. Nothing will change within minutes. Checking your phone all the time will not get your work done. By tracking the movement of the delivery guy every second will not deliver your food any faster. Have patience and keep your phone away. You are harming your eyes with the blue lights. You are tiring your eyes uselessly.
Decrease Your Screen Time
All digital devices emit blue lights. With too much screen time, you are straining your eyes and harming them. Blue lights make your brain alert and active. Too much of it can disrupt your sleep cycle. You will find it hard to sleep after you stay on your digital devices for long hours. It is the excess blue light hampering your circadian rhythm.
Sleep in a Dark Room or With Eye Masks
Make your room completely dark when you sleep. Sleeping with lights on or some kind of light entering your room will interrupt your sleep. For a sound sleep of eight hours, you will need to block all the lights. You can try eye masks. Or blue light glasses in your daytime. This will reduce the intake of blue lights and improve your sleep cycle.
Get a pair of low-cost glasses with blue light lenses to improve your sleep quality.
Reduce Noise
Block all the noise entering your bedroom. You can get a sound sleep only if you reduce all the noise. You can try to use a metronome. The monotone sound can lull you to sleep.
It might be irritating to some. If you find it irritating, then throw it away and try to make your room soundproof.
Away from Clock
The ticking of the clock can be irritating to you, or the monotone can put you to sleep. Anyways you should put them away as they remind you that you haven’t fallen asleep yet. This will add to your worries, and you will find yourself awake till the day breaks. Take them out of your room. You know the saying – Out of sight, out of mind.