10 Easy Ways to Sleep for a Good Night’s Rest

source : E-Central

Do you find it hard to close your eyes and are looking for easy ways to sleep? Actually, getting enough rest at night is crucial to ensure optimum productivity during the day.

At the same time, a good night’s sleep is important for better overall health.

Don’t Underestimate Sleep Troubles

Not getting enough rest or sleep can have negative effects on health.

However, many often trivialize this issue. Some possible effects of insufficient sleep include:

Disturbed emotions

Slower response time, the brain cannot think efficiently

Higher risk of exposure to physical illnesses

Can affect mental health

So, it is important for us to prepare a good sleep environment and improve daily routines. Let’s follow some easy sleeping methods that you can practice.

Easy Sleeping Methods for You to Practice at Night

• Install Air Conditioning
• A room that is too hot can make it difficult for you to sleep. Usually, to get a good night’s sleep, your room should have an air temperature of around 15 to 23 °C.
• Practice the 4-7-8 Breathing Technique
• To help your body relax before sleep, you can practice the 4-7-8 breathing technique.

This technique is also often used to cope with anxiety or stress. The method is as follows:

Inhale through counting to 4, then hold your breath for a count of 7.

Next, open your mouth and exhale for a count of 8.

Repeat until you feel calmer.

• Set a Sleep Schedule
• A consistent sleep schedule every day can help you sleep more easily. You will also find it easier to wake up at the same time.

One thing you can do is allocate about 30 to 60 minutes to relax. This can help your body and mind relax and be ready for a deep sleep.

• Turn Off the Lights
• A dark bedroom can increase melatonin production, which is an essential hormone for sleep.

For those who find it difficult to sleep in the dark, you may adapt by replacing bedside lamps with dimmer lights.

• Avoid Napping
• For those experiencing insomnia, they usually get sleepy during the day due to a lack of sleep at night.

This has led them to take advantage of daytime to sleep.

In fact, napping for a long time during the day can affect the quality of sleep at night. To overcome this problem, you can practice power naps, which means sleeping for only 20 to 30 minutes.

• Practice Meditation or Yoga
• Yoga or meditation has been proven to help improve sleep quality.

Breathing exercises and body stretching routines in yoga can help relieve stress and tension in the body. Meanwhile, meditation can increase melatonin production.

• Exercise
• In addition to yoga, you can also exercise to improve sleep quality at night.

Regular exercise has been proven to increase serotonin production and reduce cortisol levels, the hormone that causes stress.

• Watch Your Diet
• Some studies have found that high-carbohydrate foods can make it difficult for a person to sleep.

If you want to eat a high-carb meal, it is recommended to consume it at least 4 hours before bedtime.

At the same time, you are encouraged to consume foods and drinks that can help you sleep soundly, such as milk, chamomile tea, butterfly pea flower tea, fruits, and nuts.

• Turn Off Gadgets and Mobile Phones
• Using devices at night such as mobile phones and tablets can affect sleep quality.

To avoid disturbances, set devices to bedtime mode and avoid using them in bed.

• Try The Military Method
• This method has helped US Navy Pre-Flight School soldiers and pilots to sleep in at least 2 minutes.

To familiarize the body and mind with this method, it is said to take up to 6 weeks.

However, it is very worthwhile to help you sleep easily even with disturbances like loud noises or caffeine consumption.

The easy sleeping style of The Military Method is as follows:

Relax your facial muscles, make sure you relax all the facial muscles including the jaw.

Place your hands to the side, release tension in the shoulder muscles.

Breathe in a relaxed and slow state. Inhale deeply.

Relax the muscles in the lower part of the body. Make sure your feet, calves, and thighs are comfortable.

Calm your mind, clear your mind. Imagine a calm and relaxing situation.

If it’s difficult, you can repeat ‘don’t think’ in your mind and repeat for 10 seconds.

In a matter of seconds, you will surely be able to sleep. Good luck.

There are various easy ways to sleep that you can practice to help you get a sound sleep at night.

With a few lifestyle adjustments and changes to your nighttime bedroom environment, you can definitely get sufficient rest too. Happy trying.

Note: This article is an original information from E-Central and For the full details, please check the original source.