Sound sleep, beyond doubt, is the most relaxed state one can get into! It is also a necessity for the body. When you sleep, the worn-out body cells and tissues get into repair mode. So, it is kind of a healing process for the tired body. Lack of sleep can lead to several physiological problems, especially if it becomes a chronic issue. Taking sleeping pills is not a solution and that can cause adverse effects too. So, what do you do when sleeping woes hit you badly? Luckily, there are a handful of tried and tested measures that you can resort to.
Some effective ways to get a sound sleep
Rescheduling chores and journaling
For a lot of people, attaining sound sleep becomes a problem owing to their hectic and crazy schedules. If that is the case with you, you may try re-scheduling your chores. It may not be easy for everyone trying to cope with sleeping woes, but including short napping schedules during the daytime is worth a try. Besides, it is a good idea to write out your woes in a list every night before you try to sleep. This is one way of venting out the pent-up stress in the mind.
Yoga and meditation
Mental health experts and psychologists advise patients coping with sleep deprivation issues to try yoga and meditation. The nice thing is that meditation has many forms. You can chant specific mantras or you may aim for silent, mindful breathing. The same logic is applicable to yoga. There are many apps that can be used in this regard too. Meditation calms down the agitated mind and also helps the nerves relax.
Soothing music
Music can be therapeutic, say the psychologists. It can be useful for inducing sleep in insomniac people as well. Before hitting the bed every night, play some soothing music at a low volume. This can be any kind of music that makes you feel peaceful ad relaxed. In fact, instrumental tracks can be good for this. For best results put the speaker or source of music away from the bed. You may not realize when you doze off while listening to the tunes!
Aromatherapy
Specific aromas and scents can work on your nerves in the right way to induce sound sleep. If other methods of getting sleep fails, it is time you try aromatherapy. This can be done in many ways. You can try burning aromatic candles and use a diffuser set with aromatic oil sometime before hitting the bed. On those summer days, try an aromatic bath an hour before you go to sleep. Use an essential oil that has a light but lingering aroma for the desired output. There is no fixed formula here but scents like lavender, jasmine, and rose may work well. There are aromatherapy-based skincare products as well.
Taking a bath
Some sleep-deprived people find taking a bath before hitting the bed to be effective in inducing sound sleep. Using lukewarm water can be relaxing for the nerves. However, on humid and hot summer nights, a cool-water bath can also be relaxing. Just ensure the water temperature is not too hot or cold.
Drinking herbal tea
For some people coping with insomnia, drinking herbal tea before hitting the bed does the trick. You may try sipping a cup of chamomile tea or any such herbal tea to get a sound sleep.
Making the room comfortable
While many people may not even feel it, they face sleeping woes owing to inadequate or improper conditions in the bedroom. It can be caused by too much light or distractions in the bedroom. It can also be caused by a stiff or uncomfortable mattress and pillow. So, ensure the ambiance in your bedroom is just right for sleep. Eliminate such light and sound sources as far as possible. Try changing the pillow, bedding, or mattress to see if that helps you in catching sleep better.
Avoid electronic devices
Stop using electronic devices 30 minutes before bed. The National Sleep Foundation recommends that you should stop using electronic devices, like your cellphone, at least 30 minutes before bedtime. Instead, grab the book that’s been tucked away in your nightstand and start reading before bed.
