Sleep better tonight, and every night


Blessed is the person who is too busy to worry in the daytime and too sleepy to worry at night.

Eat right, sleep well, exercise enough and love without limits – you are well on your way towards achieving good health.

One in three of us is known to suffer from poor sleep. Apart from the usual fatigue, bad moods and a lack of focus, poor sleep patterns put you at risk of serious health issues like obesity, reduced immunity, heart disease, diabetes and high blood pressure and shortens life expectancy.

So, you tried everything from avoiding caffeine and heavy meals in the evenings to switching off your devices in the bedroom, but it doesn’t seem to work? Why not check out my list and see if it works for you. If it works for me, I don’t see why it shouldn’t for you.

Early dinner: Try to eat dinner 2-3 hours (1 hour in the least) before bedtime. Make it a point to end your dinner with yoghurt. Yoghurt promotes better sleep. Not the flavoured ones laden with sugar, just plain yoghurt.

Stick to timings: However hard it might sound, try your best to sleep at roughly the same time every day. You can allow yourself a grace time of 30 minutes.

Warm bath: A warm bath before sleep soothes and relaxes the body. It also serves as an activity to signal your brain that it is bedtime.

Make your bedroom sleep-friendly: No TV or any other electronic devices, no bright lights and no loud noise. Make it cosy, dark and quiet. Even the colours of your upholstery and walls matter when it comes to your moods.

Journal: Worries are the main reason you aren’t able to sleep. Follow a daily ritual of writing down whatever is in your mind – reasons for today’s stress, things left undone and things to do tomorrow. Spending those few minutes writing will save you hours of tossing and turning in bed.

Pray: Once you are done writing down your worries, stop worrying, pray and hope that tomorrow will be a better day and promise to work towards it. Nothing relaxes you like faith. Faith in God, faith in yourself and faith in future.

Breathing and meditation: I found this to be the most effective method but wanted to save the best for the last 🙂 I’ve combined the techniques of breathing and meditation of Yoga to come up with this strategy which has always worked for me. Click this to know more about yoga.

Lie down on the bed flat on your back, close your eyes, concentrate and relax each part of your body starting from the feet all the way upwards to the face and head. Then very slowly, take the deepest possible breath and release. When you exhale, imagine that you are breathing out all that stress and bad vibes. Repeat this deep breathing up to a count of 10. The key is to focus and do it very slowly. I can challenge you that you will never be able to finish 10. You will be in your dreams by then!

Try these tips and get a good night’s sleep. Have you tried any other strategy that has worked for you? Don’t forget to share in the comments column.


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