What a person doesn’t dream of a great sleep after a tiresome day? Yet, sometimes things just don’t go as we plan. No matter how early you go to bed or how long do you actually sleep, you’ll still feel wracked the morning after. Is it familiar to you? Then keep on reading. Because today we’ve got for you a list of 7 amazingly easy steps to better sleep.
#1 Go And Get Some Honey
You definitely didn’t expect us to start with something as sweet, right? First, eating something sweet is the best way to reward yourself after a long day. But that’s not the main issue here. In fact, just a spoonful of honey is enough to supply your liver with enough glycogen. It will boost the processes of detoxification, blood circulation and hormone regulation in your body. Also, honey releases the melatonin in your brain, which is the key to restoring your body during the night.
#2 Take A Deep Breath
Breathing will imbue your body with the oxygen, which is beneficial for literally every process in your organism. Well, one deep breath won’t be enough, for sure. Instead, try to practice the 4-7-8 breathing exercise. This exercise acts as a natural tranquilizer for your nerves, resulting in a better sleep quality. And it is even easier than you think. So relax and repeat these five steps:
1. Exhale completely through your mouth.
2. Close your eyes and inhale slowly through your nose, counting from one to four.
3. Hold your breath and count to seven. Don’t worry if you won’t be able to do it for the first time, everything needs practice.
4. Exhale even slower, counting to eight this time.
5. That’s it! Now repeat the cycle for at least four times – and you’re done!
#3 Cool Down The Room
Your body temperature constantly changes throughout the day. What it needs before going asleep is to cool off after all those ups and downs. So it’s quite natural that sleeping in a cool room will help you to lower the body temperature quicker and, as a result, to fall asleep pretty soon.
If you’ve already mastered the breathing technique, meditation should be your next step towards long and deep sleep.
Millions of people all around the globe find it hard to fall asleep because of the disturbing thoughts. If you are one of those people who would rather mull over the last week’s dialogue in a café than sleeping, mindfulness meditation is what you are looking for.
While practicing meditation, you will learn not only to control your breath but to control your mind as well. Mindfulness meditation teaches to avoid any concerns about past or future and to fully concentrate on the present moment.
#5 Stretch Your Body Before Sleep
Since you may spend a whole day in some awkward sitting positions, by the end of the day you will feel it in your body. The leg, back and neck muscles become excessively tense, preventing you from 100% relaxation.
Introducing stretching into your routine will help you to release all that tension, improve blood circulation and get comfortable regardless of how hard your day was. Remember that your target areas are the neck, back and legs.
No one will deny that any spa procedure is relaxing by its nature. While you can deal with the tense muscles with the help of meditation, it’s pretty hard to do the same with your face.
The solution is surprisingly simple. Try out the face massage from VK Skin Spa and you will see the improvements in the quality of your sleep. To crown it all, you will as well notice some significant changes in your look.
#7 Set Up A Sleeping Schedule
This point is crucial for getting high-quality sleep. Even if you will follow the previous six steps precisely, the lack of schedule will ruin all the efforts.
Be consistent. Pick a particular time for going to bed and waking up – and stick to it for as much as possible. It’s especially important not to ignore the schedule during the weekends. At least, try not to change it for more than two hours. Soon your internal body clock will get accustomed to the new regimen, thus you will easily fall asleep at nights and wake up in the morning.
We hope that our advice will improve the quality of your sleep and next time you will read our another article as rested and relaxed as you’ve never been before.
