Dr. Animesh Arya says that adopting some clean and powerful behavior can help in dozing off quickly. With the help of those methods, one can doze off in just 15 minutes. If they are with complete sincerity, one will doze off easily.
Focus on breathing
If thoughts start questioning unusual matters or repeating antique matters at night, then start deep breathing techniques. This will calm the thoughts and reduce stress. Focus your interest on breathing completely and remove it from consciousness.
How to do it?
- Slowly take a deep breath through the nostrils for five seconds.
- Then slowly exhale for five seconds.
- Repeat this technique at least 10 times.
- If you need, you can keep the TelecellsmartPhone away through this time and play very dull pleasant music.
Make the environment quiet and pleasant
Some people are addicted to napping while watching TV or mobile. This addiction can make you stop sleeping after a few days. If you want a deep and non-violent sleep, peace and quietness are important beforehand.
What to do about it?
- Keep the room light very dim and turn off the TV.
- If noise outdoor is bothering you, play pleasant music.
- The sound of rain, sea waves or light melodious tunes can also help in napping.
- If your partner snores, you can sleep by putting earplugs.
Avoid blue light
The blue light emitted from mobile, computer and TV keeps our brain alert, due to which the important hormone for sleep, melatonin, does not work well and sleep is lost.
What to do about it?
- Do not use mobile and computer at least 1-2 hours before napping.
- If that is not possible, switch out of the blue light or put on blue light blocking glasses.
- If you need to get some work done before napping, make a habit of studying a e-book.
Read a e-book
If your thoughts don’t calm down at night, a terrific e-book allows you to. Reading revision helps center thoughts and reduce stress.
What to do about it?
- Don’t check out mystery or horror books, they can keep you awake extra!
- Read mild fiction, self-help or a humor magazine.
- Don’t switch completely to the luxurious light, alternatively use a smooth study light
You can try natural tea
If you are hooked on tea or coffee, the word is that caffeine can be the biggest enemy of your sleep. Instead, try natural tea, which allows you to sleep naturally.
What to do about it?
- Drink chamomile or lavender tea, which can be taken as a sleep inducer.
- Make it a part of your night time routine, like brushing your teeth or silencing your phone.
Make the napping environment snug
The more comfortable your mattress is, the more comfortable your sleep will be. Sometimes a terrible pillow, bedsheet or bedding can also impact your sleep.
What to do about it?
- Use a snug pillow and bed, which is in keeping with your napping position.
- If it is very hot, use cool and ethereal bedsheets.
- A fab breeze makes one sleep high. So, maintain a fan or AC if you need to.
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