You may feel sleepy all day, but when you hit the sack, you just can’t sleep? Feel that way often? Well, I know I do! Especially before a big day, when you need a good night’s sleep… your sleep ditches you! So are you looking for help to get that perfect sleep like you decide to have? Let us look at some tips to get us there!
(Also read - How to avoid daytime sleepiness)
Squeeze and relax
This is a great technique to relax your muscles for a good night’s sleep. Lying on your back, take a deep breath through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release the squeeze. Contracting and relaxing your muscles will help them relax into a position that is cosy enough for a good night’s sleep.
(Also read - Reasons why you shouldn’t neglect sleep)
Having a hot shower
When your body warms up before going to bed it helps to relax into slumber easily. Take a warm shower around half an hour before getting into your bed and everything will feel cosy for a good night’s sleep!
Refrain from food
At least an hour before going to bed, make sure you do not gorge on anything, as a full stomach will prevent you from feeling comfortable in bed. An uncomfortable body will delay your sleep and prevent you from digesting your food since you are in a sleeping position.
(Also read - Things you shouldn’t do when you are sleep deprived)
Don’t calculate the hours!
Most people have the habit of calculating how many hours of sleep they will be getting when they are in bed. I do this too! But scientists say that this will increase anxiety and may cause you to fall into slumber a little later than expected. Sleeping is a lot about relaxation of your thoughts and not getting caught up in too many things.
Placing a pillow between your legs
Physiotherapists recommend placing a pillow between your legs while sleeping sideways and a pillow under your knees when sleeping on you back. Also, physiotherapists recommend refraining from sleeping on your stomach as this puts strain on your back thus keeping you in a position where your body isn’t completely relaxed which directly affects your sleep.
(Also read - How to avoid muscle soreness)
If you have trouble going to sleep even after getting to bed, it may be because you haven’t calmed down yet. Try reading a book or listening to soothing music that calms you down and relaxes any possible anxiousness or excitement.
Cuddling or having sex with someone is a great way to get sleep as well as it releases the ‘feel good’ hormone oxytocin that will relieve any stress which could cause you to stay awake. So if all else fails, the good old cuddle won’t let you down!