The quality of your sleep is one of the key factors that helps boost your mental health and ensures your overall wellbeing. In order to be active and productive during the day, one must get a minimum of six to eight hours of quality, undisturbed sleep. In this day and age our schedules can be so demanding and rigorous, that by night-time we just can not wait to hit the sack. Yet once we are in bed, it seems difficult to drift off as our minds are more often than not pre-occupied with thoughts, which we are unable to switch off or block out.
There are all kinds of sleep indicating tips that one answers these days, however following these 3 Forgotten Guidelines will definitely help to effectively promote better sleep by helping you to relax your mind and body.
Guideline # 1: Bed-time Reading
Bed-time reading encourages your mind to stop focusing on your own thoughts which are mostly related to matters which stress you out or about your day's activities.
Nowadays, one of the major reasons why people are unable to doze off is because of mobile phone activity. It is an unhealthy bedtime habit to indulge in handling any device which has a backlight, as this only keeps your eyes and mind from powering off. It is a better idea to read from a conventional book as opposed to reading from your Kindle e-reader, mobile phone, iPad etc.
Guideline # 2: Use Visualization To Your Advantage
Over the years, activities such as watching TV and streaming movies have become our prime hobbies. So we have trained our minds to be less imaginative, therefore reducing our ability to visualize. Visualization is the act of using your mind's eye to imagine a scene or scenario.
As children, most of us were guided to imagine sheep in our mind and count them. That was just a way of slowly introducing sleep by diverting your mind towards something as mundane as sheep. However, one may find that visualizing interesting and relaxing things is a more sleep-conductive habit. Visualizing the same soothing environment / scenario every night could be very helpful as it will trigger your mind and body to unwind by stimulating the production of the hormone related to sleep ie melatonin.
Guideline # 3: Meditation or Prayer
Meditating or praying (as per your own belief system) are activities that encourage you to focus on the present moment. Majority of our day-to-day thoughts are either regrets about the past, or worries about the future. Regrets incidence depression whereas worrying causes stress and anxiety, all of which contribute towards disturbed sleep.
Indulging in prayer, meditation or deep breathing after lying down in bed will bring your mind into a state of peace and tranquility which will in turn contribute towards healthy sleep .