Having a hard time getting a good night sleep? What else do you need to do aside from depending on sleeping pills? In this article, we will be discussing techniques for you to get rid of insomnia or to get a good sleep.
Reasons Why You Can’t Sleep
Health is wealth as they say. You’re harming your health if you don’t give yourself enough time to sleep. It’s easy to get less sleep than you should when life is hectic and work needs to be done. However, it’s worth exploring potential reasons for your lack of sleep. In this list, we explore a few reasons why you probably aren’t getting as much sleep as you should:
- You think too much– Overthinking can easily lead to insomnia. Lack of sleep can also heighten the symptoms of anxiety.
- You’re depressed– Depression can disrupt your sleep cycle and lead to periods of oversleeping or periods of insomnia.
- You’re doing too much before bed– One hour before bed is when around 60 percent of us begin our household chores. 37 percent are taking care of children. 36 percent do some activities with other family members. 36 percent are on their gadgets surfing the internet, and 21 percent are doing some overtime work related to their jobs according to a U.S. National Sleep Foundation poll.
- It’s hormonal– It could be hormonal changes throughout our reproductive cycles. Women are more prone to having a disrupted sleep around menstruation, and that’s related to pain and mood swings.
- You smoke– Nicotine is a stimulant that will keep you awake longer, and since you may experience nicotine withdrawal through the night, it will affect your sleep.
- You’re napping too late in the day– Nap should be 30 minutes or less in the late afternoon so that you shouldn’t get trouble sleeping at night.
- You’ve thrown off your biological clock– We tend to screw up our biological clock just because of getting to bed late at night during the weekend.
- You’re addicted to technology– We’re living in a modern world where advanced technology is everywhere. Even kids know how to use cellphones or an iPad now. Before going to bed people tend to overuse their gadgets. The light from the screens can really affect your sleep.
- You’re drinking too much caffeine– Drinking coffee or tea in the evening is a bad idea — it can interfere with regular REM sleep and leave you feeling even more tired.
Another factor may include this study for the main reason people can’t fall asleep is due to tension being held onto in your body. When the body is tense, then the mind stay active.
3 Tips On Meditation Before Going To Sleep
Here are the top 3 meditation tips that can help you rest easier:
- Low impact mindful activities– This might be helpful for you. If after 20 minutes laying in bed while your eyes are widely awake, you need to get up and do something that’s going to move your body a bit to help you remove any negative feeling from a stressful day. One examples is going for a short walk. If it’s too cold outside you could do some basic exercises or stretches or even take a relaxing bath.
- Remember the day meditation– This kind of technique uses the power of the mind to unwind yourself from the day. Just lay in bed and start thinking your day backward from when you just got into bed to go to sleep. Recall the activities you’ve done slowly the moment you woke up in the morning up until before you go to sleep.
- Progressive muscle relaxation meditation– Keeping away the tension from your body, this kind of meditation technique helps you to release any tension that builds up from every part of the body. You will be focusing with each muscle group on how to slowly tensing and relaxing each group one at a particular time. Start with the feet, the muscle from there then slowly move up the body until it finished with your head and neck.
Benefits of having a Good Night Sleep
- Sleep Keeps Your Heart Healthy– Lack of sleep can worsen blood pressure and raise cholesterol which leads to heart disease and stroke.
- Sleep Makes You More Alert– If you have a good rest, it makes you feel energized and alert the next day.
- Sleep Improves Your Memory– sleep plays a vital role in a process called memory consolidation. Meaning it strengthens your memory when you have at least 8 hours sleep.
- Sleep May Help You Lose Weight– A sleep fewer than 7 hours per night are more likely to be cause you to become overweight or obese. Not enough sleep impacts the balance of hormones in the body that affect appetite.
- Napping Makes You “Smarter”– Studies show that this is a practical, refreshing alternative to caffeine that is good for your overall health and can make you more active.
Sleep is one of the most critical factors for good health which we all know is one of the most valuable assets in our life. It’s during our sleep cycles that much of the daily stress and toxins are released from the mind and body. It’s been recommended for you to have 20 minutes of regular deep meditation and that is likely the equivalent of 2 hours worth of sleep. The goal here is that the mind gets to switch off, which is what happens during sleep.