Do you feel sleepy in the middle of the day, so tired and drowsy that is almost hurts?
You understand the feeling very well. Your eyelids have giant weights attached to them and the words on the system look blur. For some time you may close your eyes and no one will notice.
This feeling is every worse when you have to sit in the meeting after lunch. In this situation, the seconds feel like hours. In this place, if you close your eyes during one of those meetings, someone is bound to notice!
What if there few techniques to wake up energized ad maintain that throughout the day, you can do so by just making some simple adjustments in your daily routine?
In this article, we will share the best sleep hacks, so that you can learn how to beat the sleeping disorders in the best possible way:
Start by doing four-seven-eight
Four-seven-eight is actually a breathing exercise that are followed at night on bed:
- Take a breath through your nose for four seconds
- Hold your breath for seven seconds
- Now, breathe out through your mouth for eight seconds
You need to repeat the same process until you fall asleep.
Keep Eyes on Food and Drink
Reduce your caffeine and cigarette intake, mainly in the afternoon and evening. Besides, eat your large meals earlier in the evening and make sure not to take large meals just before you go to bed. Have some sip of milk; milk contains the amino acid that makes your sleepy. Warm it up a little and add some honey as a night time treat.
Go to bed earlier
Apart from all the techniques, getting to bed a bit earlier can make all of the difference when you want to get quality sleep during the night. Experts say that sleeping during the hours of 10 pm to 2 am is when we get the most rejuvenating effects of sleep. Because during this point, the significant amount of hormone secretion and recovery happen in our circadian rhythms.
Do Physical Activity
Proper diet and physical exercise are important for a healthy body. But exercising too close to bedtime can raise your internal temperature, release endorphins and make the sleeping tough. Beat your sleeping disorder; get your work out done at least 4 hours before bedtime.
The major issue behind sleeping disorders these days are gadgets like phones, laptops, and others. Turn your phone in an airplane mode; put your laptop and television in another room. Try your best to ensure that your brain associates the bedroom with sleep.
Limit Your Naptime
No doubt, a nap greatly helps you feel more rested and alert. But make sure to practice with caution, however. In case you are an insomniac, avoid napping at all costs. Studies say that people suffering from insomnia and take naps have much more trouble falling asleep in night. You can take naps to 25-30 minutes. It is called a power nap. Whatever you do, don’t nap after 4 pm.