Sleeping

Sleeping Psychology: 5 tips to achieve a deeper sleep at night

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A good and deeper sleep at night will keep you fresh and up all day. It has many positive impacts on our health and lifestyle. 

Every one of us knows a person who falls asleep very fast, and we keep thinking, ” Why can’t I sleep like him? The reason behind this can vary according to our sleeping routine and sleeping environment. However, some factors like the right sleeping positions can help us to achieve a deeper sleep at night. 

Good sleeping positions

 Generally, we don’t have the idea that what a right sleeping position can do to our sleeping habits. Following are the positions to sleep faster and deeper:

  • Fetal position
  • Sleeping on your side
  • Sleeping on your back 
  • Starfish position
  • Log position
  • Yearner position
  • Military position

Fetal position

Fetal position is considered as one of the most comfortable positions for sleeping. In this position, sleepers turn on their side and curl their legs. This position will help you in sleeping fast. 

Sleeping on your side

Sleeping on your one side is also an excellent position to consider when you want to achieve a deeper sleep. It works great if you sleep on your left side, and it will help you with your snoring issue.

Sleeping on your back

Sleeping on your back will not only help you with spine and knees pain, but it will also give you a good night’s sleep. Lying on your back will keep your body in the direction of gravity and helps you fall asleep faster and deeper.

Starfish position

In starfish sleeping position, sleeper sleeps on his back with his arms over his head. This position will help you in achieving a deeper sleep. However, if you have a snoring issue, then it is better to avoid this position while sleeping. 

Log position

People who sleep on their side and their arms are down, next to their bodies are said to be sleeping in a log position. This position will relax your muscles and helps you with your sleeping issues. Also, it will help you with your snoring problem. 

Yearner position

Yearner position occurs when you sleep on your side and stretch your arms in front of your body. It is also a good position for a deeper sleep.   

Military position

The military method of sleeping is the one in which a person lays on his back and stretches his arms straight against his body. To achieve this position, you must relax your entire face, including the muscles in your mouth, then relax your shoulders and release the tension in them. After that, exhale slowly to relax your chest. Also, relax your thighs and legs. After doing all the above things, just train your mind about thinking some relaxing scenes and don’t overthink.

5 tips to achieve a deeper sleep at night

 Did you ever search on the web about how to fall asleep in the middle of the night? If so, then you must have the idea that what a person feels when he can’t sleep. Often, our lousy sleeping habits lead us to the place where we feel helpless about deeper sleeping. Following are the five tips to achieve a deeper sleep at night:

  1. Sleeping environment
  2. Regular workout and a good routine 
  3. Stay positive and make a routine
  4. Focus on your drinking habits before sleeping
  5. Don’t overthink and make yourself relax.

1. Sleeping environment

Sometimes, when you go to bed to sleep, you don’t feel tired or sleepy at all. There are many ways to sleep fast, even when you are not tired. You can try to lower the room temperature because a colder room helps in sleeping faster even when you are not tired. Another way is to lay down the way you feel comfortable and focus on any specific sound. Concentrate on the sound that you like helps you in achieving a faster and deeper sleep. If you feel uncomfortable by any noise, then go for the other options like having a warm drink. Alternatively, maintain a comfortable environment of the room. A perfect sleeping environment is what we all need to achieve a deeper sleep at night. Following are some factors to take in mind before sleeping:

  • A bed is a place to sleep only 
  • Don’t try so hard
  • Relax your muscles
  • Follow a routine
  • Make your room dark
  • Use a scent diffuser 

A bed is a place to sleep only

When you go to your bed, leave everything, including your mobile phone. The reason is, when you continue to focus on any other thing while lying in bed, it has a bad effect on your sleep.

Don’t try so hard

It is necessary to not try so hard if you don’t feel like sleeping. Instead, spend some time anywhere else and come to your room only when you want to sleep.

Relax your muscles

Another way to achieve a good night’s sleep is to relax your muscles. For relaxing your muscles, it is mandatory to lay down in a comfortable position and focus your mind towards sleeping.

Follow a routine

For sleeping fast, it is necessary that you always follow a routine. It will train your mind about sleeping time. 

Make your room dark

According to the psychology of sleeping, dark rooms help you sleeping faster. 

Use a scent diffuser 

Pleasant scents like lavender will help you in improving the quality and duration of your sleep. 

2. Regular workout and good day routine

Daily workouts and a good whole day routine will help you in achieving a deeper sleep at night. It is necessary to focus on your diet and exercise routine for the entire day for better sleep at night. You must eat healthy food like whole eggs, vegetables, and fruits throughout the day. Your healthy eating habits have a significant impact on your sleep. In addition, do regular exercise to reduce stress and stay healthy because it will help in a better and deeper sleep.

3. Stay positive and make a routine

It is essential to make a routine and stay positive for achieving a deeper sleep at night. Focus on the following factors:

  • Use a bed mattress that has just right firmness. It must be neither very soft nor very hard.
  • Keep on thinking that you feel very sleepy, and you are going to sleep right away. This is the way to train your brain. 
  • Breathe slowly because breathing faster will give a signal to the brain that you are still active, and you don’t want to sleep right now.
  • Visualize the beautiful and calming scenes like the seaside, etc. 
  • Follow a routine so that your mind will be trained about the sleeping schedule
  • Another way to achieve a deeper sleep at night is to make yourself relax by taking a hot water bath.
  • The comfortable dressing has a significant impact on your sleep. To achieve a deeper sleep at night, make sure you are wearing something comfortable.

4. Focus on your drinking habits before sleeping

Drinking some hot drinks before sleeping can help you with sleeping faster and deeper. Anything that you drink before sleeping has an impact on the quality of your sleep. For achieving a deeper sleep, you can drink, warm milk, chamomile tea, peppermint tea, hot chocolate, cherry juice, lemon tea, pure coconut water, banana smoothie, green tea without caffeine, ashwagandha tea, valerian tea, milk with add-in turmeric, almond milk, malted milk, etc. This basic reason for these drinks is that they will calm your muscles and releases your stress. You can drink any of these to help you with sleeping better and faster. The most important thing about drinking any liquid at night is that you have to drink it at least two hours before sleeping to avoid excessive urination and drink only one cup at that time. In addition, avoid caffeine before bedtime because it will disturb your sleeping schedule

5. Don’t overthink and make yourself relax

The most significant cause of not sleeping at night is overthinking. It is linked to different psychological problems like depression and anxiety. Depression and anxiety is a sign of declined mental health. Psychologists say that the more you overthink, the more your mental health declines. When you are thinking about more negative emotions before sleeping, there is a higher chance that you can’t sleep on time. Consequently, it will affect your mental and physical health. 

A deeper sleep will only require to take into account the above-mentioned steps. However, if you are facing any other physical or mental health issues that are creating a hurdle for you while sleeping, make sure to treat them first.   

Best sleeping products 

Following are the two best sleeping products on Amazon:

  • Eye mask by ORIHEA
  • Weighted blanket by HYPNOSER

Eye mask

This eye mask will give you better light blocking effect, which will promote a comfortable and deeper sleep at night.

Weighted blanket

It is an ultra-soft blanket specifically designed to promote deeper sleep at night. 

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