Yoga4Brain will help improve your sleep. If you have a regular good night sleep you are very successful and lucky. Now some of us are not getting the night sleep that we want and it feels that it is out of our control. Not even the strongest drugs will work. We just have to live with it.
I think we all agree that 8 hours of sleep keeps us happy and fresh all day. So I took some good time to research on this important matter. I think the person who suffers from insomnia and deprived sleep knows well that nothing is more rewarding than a full night sleep without waking up in the middle or too early. Here I’d like to share this with you.
Not enough Sleep can change our levels of thyroid and stress hormones, which play an important part in everything from our memory and immune system to our heart and metabolism. Over time, lack of sleep can take us to next level which is depression, unwanted weight gain or weight loss, high blood sugar levels and many other things.
Start fasting 12 hours before your waking up time. Meaning if you wake up at 6:30 stop eating completely at 6:30 pm. 12 hours before your wake
- Keep regular hours. Go to bed and get up at the same time every day, even on weekends.
- Aim at getting enough sleep. Most adults need seven to eight hours of uninterrupted sleep each night.
- Don’t eat or drink large amounts before bedtime. Eating before bed can cause sleep interruptions if you have to get up and go to the bathroom.
- Avoid caffeine in the evening. Caffeine is a stimulant and it takes several hours for your body to eliminate it. Avoid consuming caffeine for at least eight hours before bed.
- Make your bedroom cool, dark, quiet, and comfortable. Adjust the conditions in your room to best suit your preferences. Try to eliminate all outside noises. If this is not possible, a fan, earplugs, or recordings of soothing sounds may be helpful.
- Use your bed only for sleeping. Avoid watching TV or using a laptop in bed. These items can be stimulating and make it difficult to fall asleep.
- Exercise regularly. Exercise can help you fall asleep faster and make your sleep more restful.
- Sleep primarily at night. If a daytime nap is needed, limit it to 30 minutes and try to take it midafternoon.
- Choose a comfortable mattress and pillow.
- Start a relaxing bedtime routine. Each night do the same relaxing routine to help your body unwind. Examples include the following: taking a warm bath, reading a book, or listening to soothing music.
- Go to bed when you are tired and turn out the lights.
- Avoid looking at the clock. Waking up in the middle of the night and looking at the clock can cause anxiety. Turn the clock away from you to avoid this stress.