As per study of the Centers for Disease Control and Prevention, there are around 40 million individuals who are suffering from chronic sleep disorders yearly, whether it is short term or long term. You can never deny the fact that sleep plays a crucial role in your success. Thus, here are some of the great hacks that will help you sleep better.
In order to have a better sleep, you can take a warm bath instead of your usual cold and relaxing bath. It will help you cool down your body temperature and as a result, you will surely embrace the beauty of sleep. Although scientists cannot explain the notion that once you have taken your bath, your brain signals your body that you are ready to have a good night’s sleep.
The 4-7-8 Breathing exercise has proved its worth because studies would show that this type of exercise promotes better sleep. This breathing exercise helps in the regulation of your breath, allowing sufficient oxygen to enter your body. According to Dr. Andrew Weil, an expert in this field, breathing can strongly influence the thought processes and physiology; it even includes the mood of an individual.
Feet Outside Of The Blanket
Most people sleep with their feet outside of their blankets. Try doing it and you will feel the difference. The feeling when you place your feet outside of your blanket is also the same as that when you have taken your bath. The cool temperature of your body will help you sleep faster than the usual.
Bright Light Is A Big No-No
When you sleep you should avoid bright lights in your room. If possible, don’t switch on any light when you sleep. Bright lights will only catch your attention and it will make your senses aware. Your sleep may be stopped by the screens you are staring at.
In relation to not having bright lights in your room, you have to improve the darkness inside your room. The reason for this is that light ticks the brain to be more active.
Eat A Healthy Meal
What you need to eat during supper or dinner time is a small and carb-filled meal so that it will help in assuring that you will have a better sleep. Researches would show that when you eat a small portion food at night, especially when it is rich in carbohydrates, can induce your body to have better sleep.
Have Your List Organized
List down all your problems so that you will not be disturbed by it during the time you sleep. The top reason why individuals stay awake for a very long time is because their problems and worries are constantly haunting them. List it down so that you will have peace of mind and you will not forget it when you wake up.
Give Your Room A Good Scent
You should not disregard the smell of your room. The awful and unbearable smell will only wake you up in the middle of the night. The sprinkling lavender oil on your bedclothes will help soothe your sleep.
Smoking Must Be Avoided
You should avoid smoking before you go to sleep because nicotine is a stimulant that will keep your brain goings and it will definitely not help you relax.
The 90-minute Rule
The 90 minute rule means that you should know the ideal time when you sleep by taking numerous counts of 90 minutes in a backward pace to your appropriate and ideal time to sleep.