After a long day’s work, we all look forward to retreating to our warm beds, hugging our pillows and blissfully falling into a deep, restful sleep. As we sink in to our beds and wait for sleep to come, we find it rather difficult to get our well-deserved rest.
No matter how comfortable we are in our beds, we toss and torn and start feeling restless. And when we finally do fall asleep, our sleep felt so fast that we woke up feeling lethargic and grumpy.
Don’t you just hate that feeling?
Let yourself fall asleep faster by doing these helpful tips:
‘Sleep Doctor’ Prof. Paul Gringas (cited in Gallagher 2015) explains how the bright, blue-tinged light emitted from digital screens delays the body clock and keeps people awake later into the evening. Our bodies produce the sleep hormone, melatonin, to prepare us for sleep. Light from the blue-green end of the spectrum (same light emitted by our phone screens) disrupt our body from responding to the melatonin. Turn off your digital screens and start relaxing.
Prepare for sleep by pampering yourself. As you turn your off your digital devices, use your excess energy by doing a night time routine, such as:
Wash your face before sleeping
Beauty editors at Elle.com agree that removing your makeup (for ladies) and washing a day’s worth of oil and grime from your face is beneficial for your skin. When you sleep with dirt and makeup clogging the pores, the bacteria proliferate overnight, thus damaging the skin. Apart from a cleaner, youthful face, the hot water you use to wash your face aids in relaxing your body.
– The age-old lesson passed down from generations is actually something that should always be in your daily routine. Dental health is important and cleaning your pearly whites before sleeping prevents tooth decay and bacteria from setting in. Apart from a healthier smile, the careful repeating brushing motion is soothing.
Your skin is constantly exposed to the harsh elements of our day-to-day life. Because of this, your skin gets dry and damaged. Use a gentle moisturiser for your face and body lotion to your arms, knees, elbows, and feet to bring back the moisture and lustre of your skin. Apart from gaining healthier skin, the massaging motion of moisturising helps release tension to your arms, legs and feet.
You are now feeling fresh and clean. Start preparing your mind for sleep. Usually, the reason why we can’t fall asleep is because our mind is still on over drive. Forget your worries and the stress of tomorrow and focus on the now. Think of clear fields and white empty spaces. While you’re clearing your mind, stretch your arms and your back and breathe slowly. Breathe in calm vibes and exhale all of the noise from your head. Relax.
Give your mind ample time to shut down. Putting off your digital screen an hour before sleeping helps your body process the sleep hormone. Pampering yourself with night-time grooming routines help you give a fresh, relaxed feeling.
Thinking of clear spaces and forgetting about the worries and stress of tomorrow and just focusing on the now helps your mind be empty of thought and be ready for sleep.
Try these tips and sound out your experiences in the comments below!
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