Tips on How to Attain Deep Sleep
There is an old expression of “sleeping like a baby and “sleeping like a log”. Every one of us wants to have a good night’s sleep and will gladly do anything in order to get one. There are a lot of people that are spending an arm and a leg just to get a good night’s rest. But there’s no need to spend, the following are some tips on how to attain a deep relaxing sleep.
1. Relax
Night time is “yin time” in Chinese medicine. This is the time when the body takes care of itself, heals ailments and builds and regenerate the system. When you don’t have a good night’s sleep, your body’s ability to take care of itself will be impaired. To attain a proper deep sleep, your spirit and mind must be calm. Excessive worry, anxiety and depression are among the main things that can hamper you in attaining a good and proper sleep because they disturb your spirit and activates your mind thus making it impossible to fall asleep and staying asleep. Indulge in relaxing activities before going to bed. These can include a drinking a glass of warm milk, meditation, writing your thoughts in a journal to get them out of your head and to relieve your inner self, praying and taking a soothing bath. Do not bring your work at home so that you will not be tempted to cram some last minute work.
2. Eat
Do not eat anything for at least three hour before going to bed. When you eat late, you will wake up tired because your body is busily digesting and absorbing the food that you ate and so it can’t do its work of taking care of itself. During dinner, cut minimize eating foods that contain tyramine because they inhibits the release of neurochemicals like norepinephrine and can cause insomnia. Examples of foods that are high in tyramine are sausages, potatoes, ham, tomatoes, cheese, chocolates and bacon. Also cut back on caffeine and if you are really having sleep problems, caffeine should be eliminated. Foods that will make people sleepy are carbohydrates, so eat more grains at dinner.
3. Sleeping environment
The sleeping environment has a great impact on the quality of sleep that you will be having. Make sure that your sleeping environment is quiet, comfortable, cozy and conducive to sleeping. Decors should be minimal and the lighting should be dim. If you wish to play some music, choose ones that are soothing. Aromatics and essential oils like lavender, vanilla and green apple are sleep-inducing and helps relax the body. Do not bring your work in your bedroom.
4. Exercise
A regular exercise routine not only tones up the body but also relaxes the mind. Exercise helps promote sleep by regulating the blood flow throughout the body and it also alters brain chemistry. You can exercise in the morning or in the afternoon but do not exercise at least two hours before going to bed.
5. Tea
Herbs can help in promoting a relaxed sleep. a calming tea before bed time will be great. Herbs like valerian and passionflower or teas with the traditional Chinese herbs zizyphus or jujube seed, bamboo shavings and oyster shell which can help calm the body and mind. To manage stress and calm the spirit, you can choose teas with herbs like lily bulbs, polygala and turmeric.
6. Meditation
Meditation can relax your mind and if your mind is relaxed, your body will just follow. Meditation will relieve stress and anxiety.
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One Response to “Tips on How to Attain Deep Sleep”
By badal on May 27, 2009 | Reply
To match problem mi sleep age only 22 year me try always sleep but not com sleep before 6 year same problem I don’t no every day 4- 5 hours sleep I won t 9 hours sleep me also every day excesses week 5-day hart for gym center me also take sleep tablet but no t profit excesses after 1 hour go bad same time sleep every day 12.40 night ok pleas thank for you