Seven Tips For a Deep, Restful Sleep _ Peacefulmindbody

Sleep is a basic human need just like air, food and water. Nobody can deny the advantages of sound ,restful sleep, it recharges your energy levels, improves your immune system, your mood ,concentration and productivity.
It's a well-deserved break for your mind and body to repair, recharge and relax.Lack of sleep can make you feel miserable, grumpy and fatigued, it causes significant reduction in performance.


Chronic sleep deprivation can impair your thinking ability, memory, alertness and overall well-being and increases the risk of heart diseases, diabetes, obesity etc. 
If you are having difficulty falling asleep or staying asleep then you may find the following tips helpful. They will not only make you sleep peacefully but also help you wake up refreshed.


1.GO TO BED AT THE SAME TIME DAILY:


Make a habit of going to bed at the same time daily ,avoid sleeping for long hours during daytime as it can make your mind alert at night, causing difficulty falling asleep.
By scheduling your sleep time you are resetting your sleep cycle which helps you to wake up at your desired time in the morning.


2.KEEP YOUR ROOM COOL AND CLUTTER FREE:


For a good night sleep you should keep your room temperature comfortably low. Make sure your bed, sheets and pillows are comfortable. Tidy up your room and remove all the unnecessary stuff from your bed side. Dim the lights of  room as bright lights impair the production of melatonin ,a hormone that regulates your sleep cycle and helps you fall asleep.


3.POWER OFF YOUR GADGETS:


Again light emitting from screen of cell phone ,tabs, laptops and television interfere with melatonin production keeping you alert and attentive. It stimulates your mind making it hard to relax. It is better to switch them off an hour before your bed time so you can have ample time to unwind and relax.


4.JOURNALING:


Pen down your worries, thoughts and suppressed emotions on a piece of paper ,it is a way to declutter your mind. It helps to turn your brain off at night by reducing your racing thoughts.
Make it a ritual to write down your problems and concerns so you can return to them later and dedicate this time for deep ,peaceful sleep.


5.DRINK HOT MILK OR HERBAL TEA:


Grab a cup of hot milk or herbal tea like chamomile or green tea before bedtime .Herbal tea is famous for its sedative and calming effects. Warm milk is also known to release stress and induce sleep.


6.KEEP YOURSELF ACTIVE DURING THE DAY:


The quality of your sleep much depends on the amount of physical activity during the day. Try to keep your body in motion throughout the day, walk to the nearby cafe for lunch rather then using office cafeteria ,get off the bus at some distance from your destination or park your car a bit far from your workplace.


7.AVOID CAFFEINATED BEVERAGES LATE IN EVENING:


Caffeinated drinks like coffee, tea ,cola drinks etc have stimulating effects on your mind and body ,it activates your sympathetic nervous system making it tough to slow down and rest .Caffeine takes many hours to drain out of your entire system so avoid consuming it late in the evening.
By following these simple yet effective tips you can enjoy sound slumber and refreshed morning.
...All the best