A good night’s sleep makes you smarter, happier, boosts your immune system and overtime can actually slow the aging process. Unfortunately, during these stressful days, a solid 7-8 hours is harder and harder to come by.Insomnia causes unhappiness and worry and, when it is severe and on-going, reduces vitality and concentration.Here are some tips on getting a good nights rest.
1.)Use breathing exercises to calm your mind and body.
Breathe in and out very slowly and deeply. Within 3-5 minutes you should start to feel more relaxed. Continue to due so with your eyes closed. Perhaps even visualiza yourself sleeping.Breathe in through your nose and out through your mouth. You can try making each exhale a little longer than each inhale.
2.) Reduce caffeine intake.
Caffeine boosts alertness, activates stress hormones, and elevates heart rate and blood pressure — none of which are very helpful when you’re trying to get to sleep.Try your best to reduce caffiene intake, especially from late afternoon onwards, as it has a stimulating effect for up to 6 hours.
3.) Try to go to bed at the same time each night.
Your body likes routine so aim to go to bed at the same time nightly.
4.) Use Hand reflexology
Press firmly either right in the centre of your palm or your feet. This corresponds to the solar plexus region which helps to calm you down in any situation. You may also stimulate this point to relieve nervousness/anxiety(e.g before a test, public presentation etc.)
5.)Try some herbal supplements
There are several herbal remedies thought to help sleep. Examples include chamomile, valerian root, kava kava, chamomile, lemon balm, passionflower, lavender, and St. John’s Wort. These remedies have not yet been scientifically proven to work, although many do try them.
6.)Make sure your mattress and pillow is comfortable.
If a mattress is too hard it could cause numbness on your shoulders and hips when you lie on your side, or on the base of the spine and heels when you lie on your back.A mattress which is too soft can cause discomfort because your spine is sagging.
Generally, make sure that you are comfortable in every aspect, including your clothes and the room temperature.
