February 11, 2015 ByAngelika Christie
It’s 3 am and you’re awake, again. This is getting very familiar. You’re not alone. According to National Sleep Foundation, 15% of American adults report severe I can help you resolve this frustration. Here are few simple tips you could try:
1) The perfect bed: Since you’ll be spending a third of your lifetime in bed, it’s worth investing some thought into how your body will be supported when you sleep. Pick a really good quality matrass. If it does not work for you, many stores provide a 30- day return policy. Don’t be shy to switch around until you feel fully comfortable and refreshed after a good 8 hours
2) Have a screen break: Scientists at Lighting Research Centre suggest dimming devices at night as much as possible. This is because white light from electronic screens is known to reduce sleep duration and quality. If you want a good quality sleep, switch off your devices at least 30 minutes before bedtime. Yes, Shut down your computer and turn off the TV!
3) Avoid coffee: According to Dr. Andrew Weil, founder of Arizona Centre for Integrative Medicine, caffeine has a stimulating effect for about five hours. However, even after five hours, 25% of it could still be in your system. Therefore, I recommend that you avoid caffeinated beverages before afternoon, or 6 hours before bed- time.
4) Avoid power naps: You just had your lunch and now you feel drowsy. Perfect time for a power nap, right? Wrong. Although it is true that a 10-20 minute power can boost your alertness, but it also disturbs your sleep cycle. This is especially true if you face issues with insomnia.
5) Go workout: Make it a routine to exercise regularly. Best time to exercise is in the morning. Experts recommend not to workout 3-4 hours before you sleep. This is because the adrenaline rush needs time to settle down.
6) And my favourite is pranayama, a conscious breathing technique to slow down your sympathetic nervous system. Meditation, gentle Yoga stretches and Prayer are wonderful tools to prepare the body to drift into a deep relaxing sleep.
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