Sleep is so important for us but it is so difficult to shut our brains down and just relax get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before.
Step 1: Be Familiar With Your Circadian Rhythm
The human body has a built-in body clock called the circadian rhythm. The circadian rhythm helps regulate the biological processes in your body within the day or 24 hours. The word “circadian” roughly means “around the day”. Despite the word “clock”, the circadian rhythm does not need this man-made instrument to work. The circadian rhythm is self-sustaining. However, external factors such as light and habits can also adjust it.
Some people have a circadian rhythm that has been “formatted” to be sleepy during daytime and active during nighttime. No matter how much you try to fall asleep, if your circadian rhythm is not formatted the proper way, the biological processes in your body will not be conducive for sleeping. Heat and light can help adjust your body clock.
Step 2: Avoid Caffeine, Cigarette and Alcohol Before Sleeping
There is a reason why most people drink a cup of coffee in the morning before they leave for work or for school. Caffeine is an effective stimulant. It increases metabolism, blood flow and heart rate. That is the reason why you feel hyperactive after drinking your morning coffee. It is important to note that caffeine is present in other foods and beverages as well. Chocolate, cocoa, cacao, tea (unless stated otherwise), cola, guarana and certain painkillers contain caffeine in them. Alcohol, on the other hand, may help some people feel relaxed and calm. However, after a few hours, the alcohol will act as a stimulant, thus decreasing the quality of sleep. Limit alcohol intake within the day to two servings. Make sure to avoid anything that contains caffeine, nicotine and alcohol 4 to 6 hours before sleeping.
Step 3: Have a Relaxing Routine Before Sleeping
Being in a state of relaxation is important in order to experience deep, restorative sleep. This is especially important if you do not have a very tiring day. Having a soothing and relaxing routine before sleeping will help prepare your mind and body to transition from an awake and active state to a relaxed and passive state. A relaxing routine should contain relaxing activities such as: Reading a book Listening to slow, calm music Having a soothing shower or bath Having a massage from your spouse Inhaling calming essential oils such as lavender, osthmanthus and mint. These are a few suggestions to help you calm down. If you have your own preference, feel free to implement it. Calm yourself down before attempting to sleep.
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