How to Sleep Deeper

Everyone, world over is waking up to the perils of less sleep. We have all faced the struggle at some point or the other in present day living. Sleep environment is very important. It should be a restful and calming place exclusively reserved for sleep. Not only the best bed mattress and best support pillow you sleep on has a huge influence but the balanced lifestyle also can give you deep sleep.

Sleep author, Arianna Huffington best highlights the reason behind the oft heard modern cry of feeling tired. In her book, The Sleep Revolution, she says, “When we shrink our whole reality down to pending projects, when our life becomes our endless to-do list, it’s difficult to put them aside each night and let ourselves fall asleep and connect with something deeper.”

Hence the need to detach and lead a balanced life becomes even more relevant. We need to take out time to enjoy the little joys of life, spend time with nature and loved ones, and disconnect from the trappings of gadgets, while keeping routine.

1. Create a bedroom environment that’s quiet, dark, and cool.
2. At least 30 minutes before bedtime turn off electronic devices.
3. Don’t keep your phone next to your bed for charging. While you sleep it is better to banish all the gadgets away from the bedroom
4. Stop drinking caffeine after 2 p.m.
5. Use your bed for sleep and sex only—no work!
6. Don’t share your bed with your pets (sorry, Mr. Snuffles).
7. To help calm your body and mind take a hot-water bath with Epsom salts in the evening
8. Wear nightdresses, pajamas, or a special T-shirt —it’ll set the body clock into sleep mode. Don’t wear it to bed if you wore it to the gym.
9. Do some deep breathing, light stretching, meditation, or yoga to help your body and mind shift to sleep.
10. Choose an e-reader (that does not release blue light) or a real book, if you like to read in bed. It can be poetry, novels, philosophy—anything but work-related.
11. To ease you into sleep mode sip lavender or camomile tea.
12. Write down a list of what you’re grateful for before bed.

Two more things that help

• White noise. A fan or a white-noise machine covers sounds like barking dogs or people talking outside. It helps you stay asleep in a noisy home.
• A warm drink. A herbal drink or a glass of hot milk before bed calms you down.

Why you wake up at night, and what helps

Waking up once or twice a night is normal. If you wake up many times every night, see a doctor. Common reasons are a busy mind, pain, snoring with breathing pauses, and acidity.

• Drink less in the evening. Stop drinking water an hour before bed and use the toilet before you lie down. Avoid coffee, tea and alcohol in the evening. Alcohol makes sleep light and restless.
• Exercise regularly, but not close to bedtime.
• Keep your phone away. Switch it off an hour before sleep and do not keep it near your bed.
• Keep naps short. Nap for no more than 30 minutes in the afternoon.
• Sleep in the right position if you have pain. Back pain: sleep on your side, or on your back with a pillow under your knees. Neck pain: sleep on your side with a pillow that fills the gap under your neck, or on your back with a flat pillow. Shoulder or hip pain: sleep on the side that does not hurt. Acidity: sleep on your left side.