5 Sleep Hacks You Need!
5 Proven Steps to Dramatically Improve Your Quality of Sleep
Discover how to overcome sleep deprivation and achieve optimal rest with these evidence-based tips
How many of you have ever gone to bed with your lights on because you accustomed yourself to for whatever reason, or rely on music to put you to sleep?
I, too, spent many years following these rituals and many more but noticed that I lacked energy during the day, suffered from a foggy mind, functioning at peak performance, and had to rely on coffee to just get me through the rest of the day.
But then I started paying attention and made modifications to my sleeping habits, and here are five steps that significantly improved your quality of sleep.
1. your room should be your sanctuary
And by this I mean,
Bedrooms should be the ultimate personal space. The room where you can escape from the hustle and bustle of your life and where you can be Peaceful. Mindful. Quiet. Free from clutter, technology, and other distractions which cause stress, worry, and anxiety to creep into your good night's sleep.
- It’s your sanctuary and so treat it as such.
It’s the place where you go to recharge your batteries after a hard day and get ready for the next one. It’s a place to unwind, just by establishing a more grounded atmosphere that will welcome this. But far too often, many of us sacrifice our ‘me’ time by sleeping less so we can be more productive, and in turn, more stressed.
2. Turn off all the Lights
Yes, all of them!!!
Restorative sleep is a state of sleep that the brain and body require for repair, regeneration, and growth. The light from the sun during the day stimulates receptors in your brain called melatonin receptors. These receptors allow you to fall asleep at night when it gets dark. When you have your lights on at night, this light will trick these receptors into thinking daytime is nighttime.
There are also other sources of light at night that can help to hinder your sleep, such as your clock radio or laptop screen. Some people even believe streetlights can keep them awake too!
- No matter the source of light, the light can disrupt your production of melatonin, which will make it harder to fall asleep.
Everybody likes to sleep well as it is essential for your health. However, research shows that many people suffer from sleep problems. When you feel like you need to be asleep, the last thing you probably want to do is go around in search of a light switch.
Have you noticed that being around music or having the lights on disrupts your ability to fall asleep? If you have thought about this, you are not alone. People who live in large cities complain of this phenomenon. However, interfering with your sleep patterns can have severe consequences.
3. Calm your mind with Essential Oils
If you are wondering whether to use essential oils before bedtime, here is why you must have essential oils diffused when going to bed.
For centuries, people have used aroma diffusers for therapy. In modern times, they have gained popularity amongst health-conscious people who use them to relax and get a night of better sleep. Many studies have suggested that essential oils can help with the stress you feel by calming your mind and reducing cortisol (stress hormone).
Many people use essential oils to enhance their health and well-being in marvelous ways.
Here is a list of Essential Oils that can help with a good nights sleep:
- Lavender — Calms anxiety
- Chamomile — A relaxant to help reduce stress
- Sandalwood — Aids in relaxation
- Clary Sage — helps to reduce your cortisol levels
- Ylang ylang — Relieves anxiety
- Frankincense — Promotes relaxation and promotes sleep
- Valerian — Reduces stress and promotes longer sleep
- Jasmine — Helps with restless sleep
4. Learn and practice QIGONG
But, you might be wondering what Qigong is and if it can improve your sleep. Allow me to share with you my 40+ years of experience in Qigong and why this ancient Chinese practice is so effective at helping people get a deep night’s sleep.
Some people think Qigong is an exotic thing that only monks practice. But it’s not. It’s a universally accessible and beneficial path of exercises and movements you can do anywhere at any time that can help you achieve optimal health improvements that you may never have thought possible.
Practicing Qigong allows an individual to enter a deep relaxation or trance state, creating a deeply rooted sense of well-being. This sense of peace and calmness is part of the remarkable healing power of practicing Qigong.
One of the biggest challenges that we face if we are trying to improve our sleep is to quiet our minds. Qigong masters have employed this practice for thousands of years since it was more commonly known as breathing exercises in Chinese Culture.
- If you are interested in getting more information on Qigong, you are welcome to respond to my story.
5. Tap into the power of Meditation
Meditation can help get a deeper sleep and deep breathing techniques to get the body ready for a restful sleep.
As a Certified Mindfulness Coach, many of my clients struggled with quieting the mind and becoming more mindful of the present moment. With the right guide, Meditation is one of the most powerful tools for connecting body, mind, and spirit. For more on mindfulness, press this link.
There are different forms of Meditation practices, the most common being concentrating on breathing in through the nose and out through the mouth for a consecutive amount of time. Meditation will come easier once you have prepared your receptiveness to this through first channeling it through Qigong postures.
In Conclusion:
When upholding a healthy lifestyle, getting enough sleep is critical for several reasons. It will keep you energized and focused, improve your mood and concentration, and generally maintain a healthy immune system as well as other benefits.
Sometimes, we don’t realize how much sleep we miss out on, nor do we know to the extreme of the ill effects. We sometimes don’t value the importance of health until it’s too late.
so take your sleeping serious, and enjoy a good night’s sleep
Goodnight…
P.S. if you enjoyed this, follow me, and clap a couple of times.
You can also SUPPORT ME directly with your Medium Subscription, it will be greatly appreciated.
