Good night sleep is the best-kept secret of having a longer and a healthier life. Most of us tend to prioritize other things over our sleep, not realizing that a peaceful sleep will make you perform all your tasks with twice the energy and productivity.
Pulling an all-nighter is not an achievement. Your body and mind need the required amount of rest before starting another day. if you are someone who falls asleep as soon as you jump on the bed, you have been blessed by the angels. But if you are like the most of us, struggling to get good quality and peaceful sleep, here are a few tips that you never knew you needed in your life:
9 Best Tips to Get a Good Sleep
1. Get a Cup of Milk Before Sleep
Milk is rich in amino acid, Tryptophan, and produces brain chemicals, serotonin, and melatonin that improve the sleep-wake cycle. Consuming milk in the night cures anxiety-related problems too. It is best to consume warm milk one hour before going to bed.
According to health experts and nutritionists, since milk takes a longer time to digest, it will take away all your midnight cravings and will keep you full through the night.
You can go ahead with low-fat milk with less fat and high nutritious value if you are on a diet. Milk is supposedly an excellent sleep-promoting snack that you can have before going to bed for deep and sound sleep as it also helps in the metabolism which promoted elongated sleep.
2. Check Your Metabolism
Good night sleep is another consequence of fast and active chemical reactions in your body—a balanced diet and exercising lead to an ideal metabolism.
You must consume enough anti-oxidant fluids to detox your body and flush out harmful elements. Exercising regularly makes your body tired, boosts your metabolism, and will make you sleepy at night.
Make sure exercise at least 4 hours before going to bed as working out increases the body temperature, realizing the endorphins making your breaths longer. An average human being falls asleep only when his body temperature is below normal and when he is taking shorter breaths.
3. Avoid Taking Sleep Naps
As hard as it may sound, you have to give up your afternoon naps. Such excessive sleepiness can happen due to hectic routines, childcare, insufficient sleeping, boredom, or just because you are a millennial looking for a reason to fall asleep.
If you take day time naps instead of night sleep, then eventually, you will slow down your entire sleeping process. It will make your mind tired and ruin your daily performance.
4. Massage for Relaxation
Good night sleep will naturally come to you if your head is clear and your mind is at ease. You can massage some pressure points to calm down your stressful mind.
Three effective self-massage techniques can give you complete relief. In the first one, take a tennis ball and roll it under your feet. In the second technique, place the tennis ball between a wall and your back. After that, move it in a massaging pattern to feel relaxed.
The last effective technique is to massage your feet sole with any oil. Make sure that you press every nerve point to relax your mind and body parts. These helpful techniques maximize relaxation and allow you to sleep better.
5. Not Compromise Sleep
On average, many of us require 6 to 8 hours of sleep to refresh and recharge our body and mind. When you sleep with a stressful mind, your body comes to a state of rest, but your mind refuses to sleep.
Sometimes, we compromise our sleeping hours to manage our daily tasks. But the extra episode of the Netflix series and scrolling Instagram is not worth sacrificing your sleep for.
Getting scheduled hours of sleep will help you in managing your healthy lifestyle, as well as your work.
6. Take a Bath Before Sleeping
Taking a shower can help you to get deep sleep. Before bedtime, a cold or warm water bath can improve blood circulation and promote cardiovascular health. You must take a shower one hour before going to bed. It helps in triggering the sleep signal and promotes deeper sleep.
If you take a warm shower during the night, your body begins a natural thermoregulation process. When water evaporates from the skin, it cools down your brain and signals it to go to sleep. It will relax you mentally, physically, and emotionally. The shower also cleanses your body and mind from all the negative elements that resist you from the deep sleep.
7. Wind Up Your Tasks Before Bedtime
Wrap up everything that you are doing at least half an hour before you come to bed. Constantly thinking about the chores for the next day will make your head heavy. Schedule the work for the next day and forget about it when you prepare to sleep.
Make sure to set up a reminder to manage your routine. You must wind up your tasks on time and continue them the next day with a focused and refreshed mind.
8. Fix Your Sleep Time
Insomnia patients struggle a lot in falling asleep because they do not have any sleeping schedule. It makes them tired, energy-deprived and stressed throughout the day. If you set regular hours of sleep, then it will also improve your overall health.
Early sleeping time regenerates energy in your body and refreshes your mind as well as your soul, for the next day. The right amount of sleeping hours also enhances your outer beauty and inner health simultaneously. It improves the secretion and recovers hormonal imbalance and other cardinal rhythms.
9. Avoid Bad Habits
Do you feel tired or less energetic when you wake up? Do you have a slow metabolism? Do you always wake up cranky?
If yes, then you must observe your daily routine and keep a check on some of your bad habits.
You should avoid going to bed just after having your meal because it slows down your metabolism. It is better to avoid other activities smoking, alcohol, and consuming caffeine which can contribute to a lack of sleep.
Several individuals wish that they could snooze off the moment they close their eyes. This is possible if you train your mind and body constantly.
Follow these fail-proof techniques dedicatedly and you will not only notice a change in your sleeping pattern, but you will also wake up energetically with a positive mindset.
Image sources: Freepik
