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Alert call for Insomniacs - 10 commandments to get healthy sleep
Posted on: 14/Apr/2014 11:41:45 AM
Wake up at midnight and find yourself so much frustrated pondering for the light of first dawn to our heads on wall out of depression. This is perhaps, one of the most predominant incidents that is prevalent among the present generation of teenagers. According to the reports, the people who are unceasingly involved in the jobs that involves IT, Media, Typing jobs.... Working continuously for hours leaves many perplexed with their vision getting blurred, giddiness and finally the loss of sleep. Here we have some cherry pick mantras that are so easy to follow. Moreover, you can avoid the doctor bills from your monthly bills.
1. Every day is not Sunday and so is your sleeping pattern
Every person is unique in their own ways and their lifestyle differs consistently. So is there sleeping pattern as well. You might find your friend sleeping just for 45 hours and still healthy than the ones, who doze off nearly for 9 hours. Well, it’s not about standing up for comparison, but to understand your body and system. The sleeping pattern of persons differs, so you need to understand what is yours? Find the comfort level and go ahead with it. If you`re finding sleep by 1a.m. in the midnight and wake up without any dullness by 6 a.m., perfect go with it and don`t confuse with others beside you.
2. Ban the plates and caffeine on deadline
The experts don`t mean to keep you away from consuming your favourite coffee or plate full of meals, but mark a deadline. Just make sure that before the time to jump on bed, say around 3 hours, kindly keep away from these elements. Caffeine keeps you so much active that many persons working on night find it to be a mindbooster keeping them away from dozing off. Similarly, a plate full of heavy meals can result in burps during bed time, which surely causes stomachache and heart burn spoiling your peaceful sleep.
3. Your ‘Doctor’, your ‘Helper’
Sometimes, the persons under medication might feel too difficult to get a healthy sleep. This is patently due to the complex medicine pattern prescribed, especially to diabetic, pressure, thyroid and few of that sort ones. It’s advisable to approach your doctor at the nearest. They would find an exact alternative that will stop causing havoc to your sleep.
4. Maintain a decent lifestyle
As we brought out a blatant fact that many people working in IT industries and media field suffer from insomnia, it is incisively due to the lifestyle. Lifestyle, you might find these names on the banner of luxurious shopping malls and it is not something associated with rich and elite people, but how you program it. There are times, when a person has to work more than 12 hours a day and his sleep might be limited only to 67 hours. But it is s for possible to get complete sleep during this duration and half the time, you would be rolling on your bed with bad dreams, physical and mental annoyance. If you’re one among this working style paradigm, make your ‘Work becomes Play’. Try to keep yourselves balanced with lots of meditation, breathing exercises, simple walk, take a break for ten minutes, walk to your nearest ‘Pani Puri’ shop and try tasting them. It is not that you have big money in your wallet and you prefer walking into the costly hubs, but this kind of practices will actually give you some peace of mind and be perfect stress busters. Laugh out loud by watching some funny videos on YouTube and many online video portals.
5. ‘Sun’ and ‘Sleep’ – the worst enemies
Yes, this is the most common problem that is prevalent among every one of us. No one is an exception. Most of us fall asleep planning for a short nap during day time, especially post lunch. We try to avoid, but finally become prey to it. Make sure of getting involved in some light walking or spend some time out on breeze. When you fall asleep during daytime, it will surely affect your night time sleep.
6. Walk, jump, run & workout
This will surely relax your muscles; offer a perfect stretch for your muscles and joints, which will make easy for your normal sleep. 30 minutes of regular walking or any physical activities will keep you on adherence to sleep. But please avoid them before bed time for it might increase your temperature causing a nightmare effect before the dawn might show up.
7. Maintain diet chart
When we say ‘Diet’, we instantly relate this as a must factor for the ones beyond 40 years of age. But many fail to realise it’s a need for everyone irrespective of age groups. Diet plays a major role in deciding your sleep. It is always advisable to consume herbal tea and plan up for a healthy dinner. And for those believing in the myth of preferring alcohol to get sleep, please come out of it. They`re the spoilers of your sleep. Keep away from smoking tobaccos and coffee, specifically few hours before going to bed.
8. Treat yourself as a baby
They say, become a ‘Baby’ today and burn out all the anxieties and depressions within. A philosophical quote often marked by many personalities, but it has a lot with the physical health a well. As your bedtime arrives, make sure of listening to mild chanting (anything you prefer as with accordance to religion or spirituality), meditation music and don`t forget to dim down the light. It often happens that some of our family members or roommates have the tendency of talking loud. Please ask them to be quiet or if possible a statement of ‘Get Out’. Following these principles will help in creating a chemical named ‘Melatonin’ that helps in give you a p proper sleep.
9. Don`t believe in backstabbers – Television and Books
Oops! Perhaps, it’s a harsh adjective to make a statement on these mediums. Even we are not an exception as we decide to catch hold of surfing channels and flipping through books when feeling restless on bed. It’s yet another idea to beat out the stress. Watching TV channels or any videos would let your eyes strain causing heat that spoils the sleep and so is reading books that again causes irritation without your knowledge. The best idea is to close your eyes, take a deep breath and think about the favourite things you love… It might be your God, a beautiful place, soulmate… Slowly keep repeating some inspiring words – ‘Peace be with me’, ‘Everything is fine and all are happy’, ‘I am blessed’, etc… Or keep counting the numbers between 1 to 100 in reverse order slowly with deep breath. Maybe, before you`re done with this exercise, you`ll have what you wanted.
10. Make the mattress and pillow your best pals
After all the factors that work for and against the sleeping, this is one thing that everyone should keep a check on. Make sure that your mattress, pillows and bed spreads are in good condition. Always maintain the proper ones that fit to your head and neck so that it doesn`t strain your body. Don`t miss to keep the bread spreads neat away from the dusts and some insects like bed bugs that might cause an itching feel to your skins.
