GUTE NACHT

Hi Everyone.....!!!

Are we waking up freshly in the morning.?

If yes, please stop reading this blog and continue to sleep 😉. If not then come let's go;

Most of us are in a routine life. 

Working for 9 hours/settling in home/Eat & sleep. Almost this is our daily practice in this materialistic world. Of-course nothing wrong in this pattern, but one main thing we must focus on is, the way we sleep.

Here are some tips which are followed & Benefited by myself;

*Physical Workout/Mediation/Yoga :

Exercise could be in any form(Walking/Jogging/Yoga/Dance/Swimming/Cycling etc.,) and do practice it regularly. Let your body sweat.

Aged persons could practice Yoga.

 Exercise can contribute to more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function.

*Say no to Alcohol & Heavy Dinner:

Eat as much less possible as you can and have foods which can be digested easily(Juices/Soups/Fruits). Eat 2 hours before entering into sleep so that the food can be digested properly and let the body to rest peacefully.

Most of us have a false assumption that drinking Alcohol will relax us & gives good sleep.

Impacts of consuming Alcohol before bed:

1- It can aggravate breathing problems.

2- It leads to extra bathroom trips.

3- It blocks REM sleep.      

4- It can interrupt your  circadian rhythm.

In case if you are addicted very much with this habit then, try to reduce the level of intake of Alcohol and go for alternate drinks such as juices/carbonated drinks and try to quit the habit gradually.

*Clean Room & Ventilation:

Maintain a hygienic room and clean bed/bed-sheets & pillows.

Important factor to speak here is about ventilation in the bed room. Room must be ventilated and continuous oxygen supply should be there throughout whole night.

If we don’t have proper ventilation, then we start inhaling carbon dioxide after few hours of sleep and that would result in various health issues over a period of time.

If we sleep in a closed room then we won’t feel healthy and Fresh in the morning as most of us would have experienced.

Let’s maintain a proper ventilation.

*Say No to Gadgets:

From morning till evening already we are occupied with series of thoughts and many of us experiencing  a mindfulness through out the day. The mind will prioritize the thoughts occurred in our conscious mind and settle down properly whenever we relax our body. This happens after we start sleeping. Just by this time most of us using mobile phone/Gadgets/Television etc., nowadays which are really disturbing factors to our mind and body. If the thoughts are not settled down properly then it leads to Sleep disorder.

Many of us ,just by not knowing this, consulting a psychiatric.

Schedule time to use Gadgets but strictly not in the bedroom.

Instead listen music(Melodies/Your Favorite playlists) which relaxes your mind and have a peaceful sleep.

The interesting way to sleep above all:

Keep your set up ready(Pillow & Bed-sheets)

Instead of lying down; just sit and sleep.

Sit, hold and start sleeping.

First few minutes we won’t feel to sleep. After few minutes shoulder and Fore head will twitch automatically. Let this happen up to 3-4 times and slowly rest down in the bed.

The reason being said to sit & sleep is, as discussed our daily thoughts would take some time to settle down. This happens in a effective manner as our blood circulation will be good enough to our body and make our digestion proper & settle down our mind easily. Then we will sleep automatically following to our Biological clock. Every human have a biological clock(circadian clock) right from birth to death which keeps us to work routinely.

-> Why we are said to sit & meditate but ,not to lie down & meditate. Just to put our concentration level in the fullest, we have to sit rather any other positions.

As many would have noticed Yogis(Saints) will be in sitting position most of the times.

Health benefits of Sound sleep:

*Better Immunity

*Mood Enhancer

*Beats Fatigue

*Better Memory etc.,

*And lot more issues would be healed automatically.

                         Share these to your loved ones, Friends & Family . 

Regards,

RamChandru.