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How to get good sleep?
How to get good sleep?
1. Try relaxation & deep breathing exercises
Put things into perspective before you become upset or angry. Look into some relaxation techniques and deep breathing exercises.
2. Exercise regularly
Exercise increases heart and lung fitness while reducing stress, anxiety and insomnia. It also raises your endorphin levels -- the natural "mood elevators" produced by the brain. Endorphins reduce pain, relax muscles, and produce feelings of well being. As a result, sleep will be deeper and more restful. Even something as simple as brisk walking can have a positive effect, if done regularly.
3. Keep mentally stimulated
Boredom can actually keep you awake! If you’re physically and mentally active, you’re less likely to have poor sleep problem.
4. Eat properly
Limit your intake of fat and fried foods. Avoid eating a large or heavy meal within two to three hours of bedtime. While such a meal can make you feel drowsy at first, you’ll probably toss and turn during the night.
5. Take a warm bath before bed
Just before bedtime (1-2 hours before sleeping), take bath with warm water. This will send blood away from the brain to the skin surfaces, and make you feel relaxed and drowsy. Your body temperature, raised by the warm water, will soon drop if you have a moderately cool bedroom. This will initiate sleepiness and more deep sleep.
6. Establish a bedtime ritual
Establish a bedtime ritual. Read Bhagavad-gita or other good books. Take your mind off the day’s busy-ness by venturing into the sublime thoughts.
1. Try relaxation & deep breathing exercises
Put things into perspective before you become upset or angry. Look into some relaxation techniques and deep breathing exercises.
2. Exercise regularly
Exercise increases heart and lung fitness while reducing stress, anxiety and insomnia. It also raises your endorphin levels -- the natural "mood elevators" produced by the brain. Endorphins reduce pain, relax muscles, and produce feelings of well being. As a result, sleep will be deeper and more restful. Even something as simple as brisk walking can have a positive effect, if done regularly.
3. Keep mentally stimulated
Boredom can actually keep you awake! If you’re physically and mentally active, you’re less likely to have poor sleep problem.
4. Eat properly
Limit your intake of fat and fried foods. Avoid eating a large or heavy meal within two to three hours of bedtime. While such a meal can make you feel drowsy at first, you’ll probably toss and turn during the night.
5. Take a warm bath before bed
Just before bedtime (1-2 hours before sleeping), take bath with warm water. This will send blood away from the brain to the skin surfaces, and make you feel relaxed and drowsy. Your body temperature, raised by the warm water, will soon drop if you have a moderately cool bedroom. This will initiate sleepiness and more deep sleep.
6. Establish a bedtime ritual
Establish a bedtime ritual. Read Bhagavad-gita or other good books. Take your mind off the day’s busy-ness by venturing into the sublime thoughts.
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