Worst Sleeping Habits
Irregular sleep timing
irregular sleep timing disturbs the internal clock of our system. This not make only difficult to have a sound sleep but also affect our mood, mental alertness, hunger, and heart function. It’s one of from the bad sleeping habits. It is recommended to sleep and wake up at almost the same time every day. The best time to sleep is between 9 pm -5 am. People who slept in the afternoon are bound to facing so many at night.20-30 min of a nap in the afternoon is good enough.
If you are sleeping 8-10 hours in a day but still not feeling restful then might be you are sleeping in a wrong posture. Many people sleep in Fetal position which puts undue pressure on back and neck muscles waking you up tired. The Face-Down position puts pressure on your chest and increased the size of your stomach. The wrap it up position does not let you get proper oxygen. Head on Arm position puts pressure on your arms that can lead to an arm injury.
Right Postures for good Sleeping Habits
Sleeping on the left side is best its help in many body functions. It increases the blood circulations, doesn’t overload the liver, helps clean intestines
Don’t set too many alarms
Wake up after your alarm goes off increases the tiredness and make you feel drowsy. Too many alarms disturb the body clock. Try to wake up on the single alarm sound.
Consuming Sleep Inhibitors
People who have a habit of consuming 3-4 cups of tea or coffee daily are most likely to face sleeping problems. Especially coffee is high in caffeine should not be consumed 8-10 hours before the bedtimes. Eating too much in dinner or sleeping empty stomach both can disturb the sleep cycle. Even drinking lots of water can disturb your sleep. Exercise also can be inhibitors if it did close to the bedtimes.No doubt exercise helps to sleep better but make sure you are doing it 4-5 hours before your sleep.
Using Electronic Gadgets
The blue light of smartphones screen,Tv screen,Laptop screen adversely interface with our sleep.Using those gadgets before the bed time exite our brain making difficult it for our sleep.it is best to stay away from the gadgets at least 1 hour before the sleep.
Good Sleeping Habits
- Wear loose cotton clothes as they much more relaxing for the body than other fabrics.
- Try to keep your room dark quiet and clean. The temperature should be within 20-24 degree Celcius.
- Make sure your pillow is not either too hard nor too soft this is a small thing which makes a huge impact.
- Try to ignore to sleep while keeping the head to the North position(INDIAN only) for the NORTHERN HEMISPHERE.
- WAsh you feet just before you go to the bed and massage with mustard oil because the nerves below the feet are connected with the brain.
- A glass of milk with honey before your bed increase your sleep
For those who are suffering from insomnia
Try the 4-7-8 Breathing Technique
breath through your nose for 4 seconds then hold for 7 seconds then breath out through your mouth counting 8 seconds do this 4 times you will feel sleepy.