Quantity and quality both matter when it comes to sleep. The average adult needs between seven and nine hours of sleep per night to feel rested, but exactly what happens during those hours varies. Your sleep's quality determines whether or not you get the crucial physical, mental, and emotional benefits you require from it. We have the ideal solution if you have trouble falling asleep every night or if you wake up exhausted.
15 amazing methods for better night’s sleep:
1. Dark room, as if you are in a cave or cavern. The bedroom should be as dark as it can be, and you ought to not be able to see even your turn in front of your face, means no strong lights, clock lights or light from the window. Why? Whenever you sleep in total darkness, the brain produces a hormone called melatonin. Melatonin is a crucial antioxidant which protects our DNA structure, and prevent cancer. Experts have shown that even the tiniest ray of light hitting skin immediately prevents the production of melatonin.
2. Go out throughout the day and “soak up” the natural sunlight. This can help you regulate your biological clock and increase the production of melatonin, which promotes well-ballanced up sleeping patterns.
3. Exercise every day. At least half an hour a day will improve the quality of one’s sleep.
4. Avoid bright lights. Avoid keeping the bright lights on as part of your house before going to bed. At that time, the bright light that reaches your eyes disrupts the biorhythm of the pituitary gland and prevents the production of melatonin.
5. Have a warm shower or bath before you go to bed: It relaxes the body and makes it possible to fall asleep quickly.
6. Go to bed as soon as possible — you should be in bed and asleep by 10pm.
7. Do not keep any electrical device in your bedroom -no TV, computer or any other computer in your bedroom, because these create electromagnetic field which disrupts the quality of your sleep.
8. Outdoors: Open the window a little to get some fresh air that will circulate while you sleep.
9. Avoid liquids. Don’t drink any fluids two hours before bedtime.
10. Regulate your sleep. Get fully up and go to bed at precisely the same time every day. If you stayed up late yesterday, decide to try to wake up at your usual time and simply take a nap through the day.
11. Sleep throughout the day. If you need to take a nap through the day, make sure it is not longer than an hour, which can be quite enough for an optimal renewal, rest and recovery. Longer naps will disrupt your nighttime sleep.
12. Bottle with some hot water. To relieve tension and anxiety, place a bottle filled with heated water between your navel and the lower part of the chest.
13. Massage your face to relax before bedtime.
14. Massage your legs: Applying some ghee or sesame oil will even provide a goodnight’s sleep.
15. Before you sleep read some books that will raise up your awareness.