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30 Décembre 2020
Good sleep is magnificently important. However, looking at today’s lifestyle you must be wondering about “How to get good sleep” during the night. Good night's sleep helps you fall asleep faster and in the proper functioning of the body. Some people might not face falling asleep during the night. However, you can find it difficult to fall asleep and stay asleep throughout the night.
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Poor sleep can have a great impact on your basic body functioning like falling asleep, waking up, mood swings, learning ability, concentration, and daily activities.
1. Lower the temperature
Your body temperature keeps on changing constantly as you fall asleep. Your body temperature falls when you wake up and rise when you hit the bed.
If your room is quite warm as compared to your preferences, you might face a hard time falling asleep. Setting your water to a cool temperature between 60–67°F (15.6–19.4°C) can help. Preferences are different for different people, therefore go for the temperature which suits you.
Having warm baths and showers before bed can help in speeding the changing body temperature faster. As your body relaxes afterward, it shoots a signal to your brain to fall asleep. One study showed that taking warm baths or showers before hitting the bed can help in improving sleep quality and sleep efficiency.
Sleep efficiency is defined as the amount of time you sleep in the bed opposite to just lying awake and staring at the ceiling. People who take baths or showers between the temperature 104°F–108.5°F (40.0°C–42.5°C) at least one to two hours before hitting the bed, experienced good results.
2. Use the 4-7-8 breathing method
The 4-7-8 method developed, is a powerful technique that can help you relax and rewind easily. It's a simple technique. It can help you unwind properly by some yoga and mediation techniques, these techniques can relax your nerves and help you fall asleep faster. It can be practiced any time of the day and night, it can help you fall asleep during anxiety and bouts of restlessness.
3. Sleep and Wake up on a fixed schedule
Many people claim that making a schedule helps them fall asleep and stay asleep easily.
Our body has its regulatory system which regulates sleeping and waking up, known as the circadian system. This internal clock helps you awake during the daytime and fall asleep during the daytime.
Waking up and sleeping around the same time daily can help you maintain your sleep-walk cycle properly. Once you adopt this schedule, it will become easier for you to fall asleep and awake during this particular time.
4. Practice yoga, meditation, and mindfulness
When people are not able to sleep properly during the night, they can try different mindfulness practices, yoga and meditation can also help in falling asleep regularly. Yoga, mindfulness, and meditation are the tools that can help in relaxing your body and mind. Moreover, they have all helped in improving the sleep pattern and quality to a great extent.
If you’re wondering about “How to get good sleep”, you can try these techniques mentioned above for improvement.
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