9 Steps to get sound sleep naturally(NEW)
You can overcome sleeplessness at night if you follow these 9 steps below
Doesn’t it suck when you’re looking for all means to sleep and you can’t get the sound sleep you want?
Honestly, being addicted to stress, alcohol, trypophobia images, and lots more are reasons why you’re not getting sound sleep at night.
Therefore, in today’s article, we’re not going to discuss the addiction that affects your sleep alone, but we’ll also take you step by step on how to get back your sound sleep naturally without the use of any pill.
Nevertheless, reading this article alone will not solve the problem, but doing according to the guidelines will surely be of great help to you.
Now, let’s dive in,
1. Take your mind away from every thought
It is always difficult for a troubled-minded person to sleep because his mind is filled up with thoughts.
Having that said, overthinking is associated with sleeplessness, and found majorly among youth and elderly ones
Many youths who are unable to sleep are disturbed with mind thoughts according to some studies.
However, this should be eliminated because, health problem such as headache, brain fog, anxiety, heart disease, and depression are associated with sleeplessness, and these sicknesses harm your well-being
Unable to sleep also result in hypertension in some patients, and as you know, hypertension does lead to other chronic diseases that require medical attention.
Relaxing your emotional brain and taking away every thought will be an assistance to get back your sleep in a short time, and it will also restrict you from contracting deadly diseases.
Though we can’t do without having thought sometimes. When you overdo it, it’s going to result in some medical condition that might threaten your life.
For you to restrict the side effect of sleeplessness or insomnia you have to take your mind away from every thought before bedtime.
Ordinarily, thought signals to your brain that you have to be awake, because it’s just like when you’re working, focusing on what you’re are doing keeps you awake
However, here are 5 things you can do to overcome every thought
• Acknowledging your thought: what is the cause for your thinking? What is that thing that doesn’t allow you to sleep?
You have to realize that thing in particular, and even write it down if you have a book and a pen closer to you.
That is the first thing first to do
• What is the solution?: after you write down what drives you into thinking, the next thing is to write out how to solve it.
The thought can be of marital, financial, educational, future, and other views.
Notwithstanding, tick out the possible solution for your realized problem.
• Overcome anxiety: don’t ever try to avoid fear, know that it will still come back to disturb your mental health, but rather, respond to fear with boldness and speak words of bravery such as:
“I can do it”
“I will overcome it(you)”
“It is possible”
Saying these words to yourself will make your fear fade away, and make you get yourself right.
• Wade into happiness: after the third thing, the next thing for you now is to be happy because already, your problem is solved.
Make yourself happy, believe your problems are solved and worry about nothing
As far as you can do the three things above mindfully, you will feel happiness in your heart and your mind will relax as this will make you get your sweet sound sleep.
• Take action: even though you’re now happy, and your mind is at rest, you are not yet done.
Don’t forget that you tick out some solutions, to your overthinking. Execute them with a plan, and get back to your normal self. Good luck.
2. Stay away from trypophobia before bedtime
Horror movies and trypophobia images have a lot to do with your nighttime sleep.
You may love viewing them, but the truth is that they do have effects on your sleep at night.
The “neurons” cells working in your brain, will view them to you again when you are alone, or when your environment is calm.
More on that, people experiencing trauma( emotional physiological injury) and depression are even at greater risk to scary images.
A study revealed on 21 Oct. 2020 shows some people who viewed emotional negative scenes
Sleep group and sleep-deprived group( those that can sleep ordinarily and those that are experiencing mental disorder) were tested
After viewing these emotional negative photographs, those who are deprived of sleep experience an increase in unwanted thoughts of nearly 50% than those who can sleep ordinarily.
This shows that if you have a problem in sleeping and you still view scary images, war zone scenes, horror movies, and trypophobia you’re likely going to experience sleeplessness or insomnia.
Even with that, being able to sleep ordinary doesn’t mean you won’t encounter sleep problems if you view emotional negative photographs.
Trypophobia images hijack sleep, majorly from children, and also from some adults because of their irrational views.
Irrational views can also cause anxiety and fear which may lead to short time hypertension.
Below are 5 ways to get scary things out of your head at night
• Take a shower: Taking your bath at night will relax your body system and also ease your brain from activities.
The way the individual brain reacts to views differs. Some people remember views for a short time while some remember views for a long time.
Should in case, you have a short time view memory, bathing at night will resolve your sleeplessness caused by image reviewing.
However, if you can’t still get rid of scary images off your brain you can do the next thing below
• Talk to a close friend: Talking to a close friend is another means of overcoming scary views in memory.
The person you love to hear his voice and trust, and make you happy all the time can make you overcome views disrupting your night sleep.
Even on phone, you can solve issues.
• Watch a comedy movie: A comedy movie is one of the things that some people use to stop their occurring pop-up views.
As a friend, whenever he’s having a fogged memory the next thing he’ll do is to watch a comedy movie as this will make his brain come back to life
You can also try that on, it will work for you too.
• Listen to cool music: Cool music will make your pain fade away, especially, if you love listening to music.
Just follow the rhythm of the music you’re listening to and fill your head with the music, that will make your scary view escape and you’ll feel relieved in your head
• Engage in stress-free exercise: I call this sleeping meditation, this is the best exercise you can do at night to overcome fear, scary views, and get back your sound sleep naturally.
Many people who used this method beat insomnia in a short. Even experts use this same method to keep their minds active.
Using this same exercise will greatly help you in getting your sound sleep.
We’ll talk step by step on how to do it, down below.
3. Avoid drinking alcohol before bedtime
The fact is, alcohol reduces the time you sleep.
Let me state an example:
If you drink alcohol before bedtime you’ll sleep very fast,
But in a short time, you’ll wake up again.
And you may not be able to sleep again for the rest of the night.
Which can result in drowsiness, tiredness, and affect your brain, the following morning.
Some sleep researchers make it known that alcohol in the evening or six hours drink before bedtime can affect your sleep.
A study from sleeping foundation mention that too much alcohol is associated with poor sleep duration.
Though people drink alcohol to aid sleep, after a short time, they’ll wake up again, and have difficulty in sleeping back.
The good news is that you don’t need to stop drinking alcohol at once or totally if you don’t want to.
Even if you try to stop it at once, you might end up taking it back in excess after some times
That’s why we’ll look at 3 effective ways to reduce alcohol intake
• gradually lessen your intake: reducing your alcohol intake can lead to sleep improvement.
If you do take too much alcohol and you are experiencing insomnia at night try to reduce your intake and you’ll experience better sleep at night.
For example, if you do take 2 bottles of beer a day you can kindly reduce it to a bottle of beer as gradual as that, and in due time you will have a better sleep.
• schedule non-drinking days: Another way to reduce your alcohol intake is to fix days that you won’t drink alcohol at all
You have 7 days in a week, choose 4 non-drinking days and 3 drinking days and you’ll reduce your daily alcohol intake.
• Reset your drinking time: The time you drink also matters. As a study revealed, that six hours of drink before bedtime can still affect sleep
Therefore, you can stop drinking around twelve to one in the noon, so, before bedtime, you would have excreted the alcohol out of your body. As this will have less impact on your sleep.
4. Get enough rest at night before you sleep
This works if you can’t sleep at night due to the daily stress, or if you can’t figure out the reason.
It will be hard for you to sleep if stress hormones are in your body system, and the better way to get rid of them is to have enough rest.
(Yes! Have enough rest before you sleep, don’t worry about not feeling sleepy, just take the rest)
Take your bath to hibernate your body after the day’s work. Relax in a good condition environment open to the breeze, till you feel stress-free and ready to sleep.
If you force yourself to sleep while you’re feeling stress, you might not sleep if you don’t have enough rest at first.
Just lie down for a while in a good environment until you feel relaxed and lose all your stress and your body is ready for sleep.
5. Add vegetables and fresh fruits to your diet
Your diet is very significant for better enhancement of your night sleep.
Proper digestion has to be made before you have a good night’s sleep. If you take in foods that won’t digest on time and properly it can cause you not to sleep on time.
Late heavy food and snacks at night can prevent you to sleep well.
That is why it’s advisable, to watch over what you eat to improve your sleep at night.
Having that said, vegetables and fresh fruits have been found helpful in increasing sleep duration at night.
Fruits and vegetables like, Lettuce, Avocado, banana can be added to your night meal.
Try as much also to abstain from processed foods, high-fat food, high-carbohydrate foods.
And start taking milk, egg, beans, potatoes, milk, oatmeal, and whole grains at night.
6. Track your nighttime meal.
The time you eat at night is as important as the food you eat.
Eating right before bed can cause insomnia and also bring about indigestion.
Your right time meal must be around 3 hours plus before going to bed for this can be a better way to improve your sleep.
Watch over the time in between your mealtime and your bedtime, If they are too near, increase the duration for better digestion.
If the duration between your mealtime and your bedtime is short try to increase it. The duration might be the reason why you aren’t having enough sleep.
7. Engage in sleeping meditation( mindfulness meditation)
Sleeping meditation is a very good one if you find it hard to sleep. ( I mentioned it earlier)
A study in Jama international medicine analyzed mindfulness meditation in 2015.
49 adults experiencing inappropriate sleep were taught in random, mindfulness meditation and sleep educational studies for six months.
After the learning period, unlike the people in the sleep educational group, people in the mindfulness meditation group were found doing better in their sleep.
Mindfulness meditation helps you lose stress and depression, aids your mental awareness, and improves your sleep quality.
Even though you don’t have difficulty in sleeping, engaging in this meditation will relieve you from stress and mental disorder.
Mindfulness meditation is one of the bests ways to get your natural sound sleep, especially at night.
For it to be effective, you should do it for up to fifteen to twenty minutes every day.
What is expected of you, is to concentrate fully on your breathing, and nothing more.
However, you are free to choose when you’ll do the mindfulness meditation-either night or day.
It will be advisable to do it at night while laying down as far as you aim to generate sleep.
But before you do it, make sure you make your bed as if you’re ready to sleep, and pay attention to your breath
Here is how you can engage in mindfulness meditation and aid sleep
Now, pay attention
• take away every distraction from your environment
• dismiss every thought coming up at the moment
• lye down on your back
• Close your eyes and focus on your breathing
• Then, breathe in… breath out.
• breathe in… breathe out
• Add a simple gentle sound like “mm”…”hmm” (breath in breathe out)
• Practice it as if you’re already sleeping,
• Do it gently. Don’t rush. ( focus on your breathing)
• don’t allow thought to come in. (keep breathing…)
• breathe in… breath out
8. Take away every noise and disturbance from your bedroom
Noise must not be overlooked when you want to increase your sleep quality.
Living in a noisy area can disrupt your sleep.
For example, if you’re living around the sawmill area, or around a busy road, there’s the possibility that you’ll encounter poor sleep.
More on that, living in a noisy building can also be a reason for poor sleep, whereby your neighbors are generating noise and causing a disturbance.
More so, alarm clocks, incoming calls, electronics, and gadgets are also parts of disturbance that can affect your sleep.
Taking all these away and putting the necessity in order will greatly improve your sleep at night.
9. Change your mindset-change your brain
You must, first of all, pull off every imagination and the thought, making you feel that you won’t be able to sleep at night
And start thinking about how beautiful your night sleep will be from now on.
Have it in mind that what you think is who you are.
You have to change your mindset, you have to change how you think if you want to succeed over your poor sleep.
If you continue thinking that you’ll never get a sound sleep at night, following the above steps will be ineffective.
This means that, until you change your mindset and start thinking that you can overcome your fear, anxiety, worry, poor sleep, and insomnia is when you’ll start getting it right.
So know that the first thing right now for you, Is to have a positive mindset.
And when you practice the rest steps above, you’ll get back your sound sleep with ease.
In today’s study we looked at what causes sleeplessness or insomnia at night, and step by step guide on how to stop them from affecting your sleep
Now I’d like to hear from you:
Which step are you going to start using from today?
Are you starting with sleeping meditation or taking away every disturbance from your room?
Or is there any step you didn’t see and you want me to add?
Either way, let me know in the comment box below.
