We have so much to do that 24 hours seem too less to accomplish it all. Sadly, the burn of the burden is received by our sleep time. It is quite strange to see that everyone is willing to sacrifice their sleep (in favour of almost everything else) even though it is so important for our wellbeing.
We need at least 7 to 8 hours of sleep every day. If we go anywhere below 6 hours, our body starts showing signs of fatigue. There have been observed many small term as well as long term ramifications of not giving our bodies proper rest. And the problem begins with the first step itself. Even if we do will ourselves to get in bed on time we hardly ever fall asleep. There is so much going on inside our heads that it is impossible to tune it all out and simply sleep. Well here is a simple technique that can help you:
- Lie down in a posture that promotes deep breathing.
- During the process, you need to station your tongue on your mouth's roof, just behind the two front teeth.
- Start breathing deeply, starting with a stretched out exhalation.
- When you inhale, use only your nose. And slowly count up to 4 as you do.
- Then you need to hold it in and count until 7.
- And exhale as you count up to 8.
- Repeat this for 3 to 4 times.
This technique has been named the 4-7-8 method for convenience. It not only helps you sleep deeply and peacefully, but has been known to help when you are feeling stressed.
It works on two levels. First of all, when we are worrying about our inability to sleep and how it is going to affect the following day, we are making it even. More difficult for us to sleep. This is a relaxing technique and helps to take our mind off everything, including what will happen if we don't sleep enough. Secondly, all this deep breathing helps us to fill our body with much needed oxygen. This makes us more relaxed and we are able to sleep better.
There are other things you can incorporate in your daily life to have better sleep. Some of them are:
1.Keep all distractions and work away for the day so that your body know this is the time solely for relaxation.
2.Make sure your room is not too heated. Sleep has been found better in rooms which are comparatively cooler.
3.Make it a habit to write a journal every day before bedtime. This will allow you to pen down your overcrowded thoughts and free your mind for the night.
4.Make sure there are no noises in your room. So that you can sleep peacefully. If the noise is a person, get earplugs.
5.Make it a habit to go to bed on the same time every day. This will train your body to fall asleep at the same time. Routine is the best thing for a healthy sleep.
Sleep is very crucial for our overall wellbeing and it is time that we start giving it the importance that it is due.