In this article, we will discuss simple tips for a good night’s sleep. A lot of people suffer from insomnia at different periods of their lives. The severe difficulty falling and staying asleep through the night can negatively influence the body and mind. Stress, the bad atmosphere in the bedroom, change in sleep schedule, caffeine, or drugs are the common causes of insomnia. Poor sleep can affect your mood, emotions, memory, learning, and various biological functions. So it is important to know how to solve this issue.
In this article, we have listed 10 easy and practical tips to fight insomnia and increase the quality of your sleep.
Here are the 10 Simple Tips for a Good Night’s Sleep
1. Choose the right sleeping pose
You need to reassess the sleeping pose you choose most often if you have trouble sleeping. One of the best ways to fight insomnia is to sleep on your back. This allows your head, neck, and spine to rest in a neutral position. This sleeping position is not everyone’s favorite, only 8% of people sleep on their backs. But experts believe that it is one of the best choices for healthy sleep.
The fetal sleeping position can restrict breathing and give a back or joint pain in the morning. In this sleeping position, you lie on your side with your knees bent. According to statistics, 41% of adults chose the fetal sleeping position. Although this position is not great for us, experts recommended the fetal position for pregnant women as it improves circulation.
The worst sleeping position you need to avoid for healthy and peaceful sleep is probably sleeping on your stomach. When you lie on your stomach it’s hard to keep your spine in a neutral position, which can negatively influence your back and neck. Additionally, this sleeping position puts tremendous pressure on your joints and muscles and makes you feel numb.
2. Get rid of your old mattress
A bad mattress can significantly add to the reasons for your insomnia and other sleeping issues. Experts believe that if the mattress is more than 7 years old, then you need to check if it still properly supports your body when you sleep. Different pressure is put on the mattress by different parts of our body, and as the mattress gets older it loses its ability to support your body and give a night of good sleep. If you wake up every day with pain in some body part, then you should immediately change your mattress. There is a wide range of mattresses available in the market and depending on your body shape, health issues you might have, and your budget, you can choose the best option.
3. Try a DIY “sleepy dust” recipe
If you have trouble falling asleep or suddenly wake up in the middle of the night quite often, then you should give a try to this “sleepy dust” recipe. For making this you will only need some cane sugar and sea salt. Salt helps the body manage its adrenaline levels while sugar has a soothing effect. Before you get to bed, put the sleepy dust mixture under your tongue and it may help you solve your sleeping issues.
4. Practice evening journaling
When you have some thoughts troubling you, it can increase your anxiety level and prevent you from falling asleep. Maintaining a journal can help you. Before you go to bed, keep aside 15 minutes and write down all the positive events that happened to you during the day in the journal. This technique will help you concentrate on the good things and lower your stress and anxiety levels. Your duration and quality of your sleep will improve.
5. Limit your naps
Many believe that a daytime nap is a good way to get the sleep you missed the previous night. But this is not how a sleep cycle works. Naps actually decline the quality of nighttime sleep. Although, if you have a habit of sleeping mid-day, then make sure you don’t take long or late evening naps.
Research states that people who nap for more than 2 hours or who nap between 6 p.m. and 9 p.m., experience the poorest quality of nighttime sleep. Take the nap before 6 p.m. and avoid naps that last longer than 2 hours if you don’t want to risk your sleep.
6. Keep the clock out of sight
Looking at the clock on the wall and watching the time pass only increases your tension and anxiety. This prevents you from falling asleep. Make sure you keep your clock and alarm in a place where you can’t see them. Also, try to make the bedroom atmosphere create a relaxing one with no disturbing lights or sounds.
7. Try yoga breathing exercises
Chandra Bhedana or the Single Nostril Breath yoga pose is very helpful in fighting insomnia as it calms down the nervous system. For this pose first sit comfortably with your spine straight. Place your thumb on your right nostril and your ring finger on the left nostril. First, block your right nostril and inhale fully through the left nostril. Hold the breath for a few seconds and then exhale through the right nostril.
Then, breathe in through the right nostril, retain the breath, and then exhale through the left nostril. With each new cycle of the exercise, extend each breath and retention. Do this yoga pose for about 9 cycles.
8. Eat foods that help fight insomnia
If you have a low magnesium level in your body you can have difficulties falling asleep. Magnesium relaxes muscles and nerves which encourages peaceful sleep. It also helps to prevent leg cramps which often lead to nighttime waking. You can source magnesium by eating avocados, spinach, nuts, seeds, and other products,
Chickpeas are loaded with amino acids and tryptophan, which are both very vital for sleep modulation. Use hummus as a dip which is made from chickpeas. Kiwis can also help you fall asleep easily. This fruit has phytochemicals which can lower the amount of time you need to fall asleep and improve the total sleep duration and quality.
9. Use an “imaginary distraction” technique
In this technique, you need to visualize something that makes you happy and calm and keep your mind occupied with something pleasant. Once you get in bed, try to imagine a place or situation that makes you feel comfortable, safe, and happy. Lose yourself in this pleasant atmosphere and push away all your worries and stress.
10. Try to stay awake instead of trying to fall asleep
Strangely, trying to stay awake can help you fall asleep easier. This is a cognitive technique called “Paradoxical Intention” which experts use to treat various medical and psychological issues, including insomnia. Paradoxical intention involves focusing on staying awake instead of feeling anxious while trying to fall asleep. When you want to fall asleep and can’t, turn on some nice music or pick a book. When you focus on the process of listening or reading, you will soon notice that you fall asleep sooner and easier.