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Sleep is necessary, and the science behind why, just makes the feeling of lying awake at 3 a.m. worse.Research shows that being continually sleep-deprived makes you dumb, irritable, distracted, unhappy, and fat — among other terrible things.
1. Get into a bedroom routine.
Do the same relaxing things before bed every night — the ritual clues your mind and body that it’s time to get to bed. Go-to exercises include hot baths and deep reads.
2. Arrange your bedroom for maximal sleep ability.
Keep your room cool (between 65° and 68°F) and dark. Get some blackout curtains if outside lights are an issue.
3. Don’t use your phone as an alarm clock.
Lots of us rely on our iPhones to wake us up in the morning. You can’t sleep, you’ll get the itch to fuss with your phone, which is loaded with app-based stimulants. Don’t let that happen to you. “Your bedroom should be reserved for sleep, sex, and nothing else,” Oxeman says. “There’s no excuse — if your cellphone is your alarm clock, then buy a $5 alarm clock and solve the problem.”
4. Practice deep breathing.
On the inhale, visualize the clean, fresh air coming into your lungs, traveling around your body and cleansing all your cells. On the exhale, imagine all the toxins and negativity being safely expelled into the atmosphere, leaving your body restored. you will start to feel more peaceful and relaxed. But it’s not going to happen the first time you try it. It’s an exercise so you need to practice it to get the best effect. Keep going till you feel your body let go.
5. Relax the muscles in your toes.
Use “progressive muscle relaxation” when you’re lying in bed.It’s pretty simple: You tense — then release — a muscle group, and then move on to another one. “Curl your toes tightly for a count of seven, and then relax.”
6. Occupy your mind with a mental exercise.
Try counting backwards from 100 in multiples of three.The rhythm of counting can lull you into a sleepy state.
7. Get out of bed.
If you can’t fall asleep after 30 minutes of lying in bed, you should get up. You’re basically training your body not to sleep in bed, but to lie there and not sleep.avoid a screen and do something calm, such as reading a book, listening to music, or even doing the dishes.
8. Get your worries out of your head.
If your mind keeps babbling about what might happen tomorrow, next week, or next year, get it out. Jott down all your worries on a piece of paper so it’s out of your head, which sounds like good advice, given that “expressive writing” has been found to be an awesome approach to soothing anxiety.
9. Get your alarm clock away from you.
One of the worst parts of sleeplessness is the mounting awareness that you’re not getting enough sleep. To avoid that, exile your clock.
10. Try visualizing a beautiful experience.
If you keep ruminating over something that happened today, occupy your mind elsewhere. Picture yourself in a place that’s unrelated to whatever is dominating your thoughts, and focus on the specifics of the scenario. The vividness has a helpful side effect: It distracts you from what you’d be thinking of otherwise.
11. Get enough exercise during the day.
Your body isn’t going to feel the need to rest if you haven’t given it any work during the day. The more active you are, the better your sleep will be.
12. Get a better pillow.
Pillow research (it’s a thing) has shown that a medium-firm pillow brings the best improvement to people’s sleep. Why? Because a pillow should support your head and neck.
13. Make personal adjustments
Consider adjusting these things
14. Have a friend.
If you ever feel lonely as you’re trying to fall asleep, grab a friend. For example maybe a cuddly toy, your cat or dog,a pillow and maybe even call up some friends and have a sleep over/slumber party!
15. See a doctor.
If sleeplessness is a chronic problem, the experts all recommend talking to a professional.
Compiled and Contributed by Supriya Goyal