Insomnia is no longer a disease; it has become a habit among the Bangaloreans due to full of stress, tension and anxiety.
Bangalore is a world IT hub. It’s full of trees, gardens and lakes, providing a serene atmosphere. Young men and women are doing highly paid jobs. Yet, more and more people are struggling to get to sleep. Stress, problems, the daily bustle, poor diet, and so on, prevent them from sleeping.
This is also a major cause for the lack of fitness we see in the young people in Bangalore today. They may be taking long walks, play games like badminton, eat healthy food, meditate, etc. But if they don’t sleep well in the night, all these efforts are futile in bringing fitness.
Fitness expert at Rocksolid Studio, the best body fitness centre in Banglaore gives you these tips to help you sleep and rest well.
Listen to relaxing music
Listen to relaxing music, especially Carnatic and Hindustani music, before bedtime can help sleep. A study conducted in 2005 revealed that people who listen to 45 minutes of soft music before going to bed is improving sleep by 35%. The best ragas to listen before sleep are Kedaragowla and Neelambari.
Drink warm milk
Traditionally in India, warm milk is taken before sleep. Some chemicals in the milk is known to induce good sleep. it also have a psychological benefit: some studies show that when babies receive warm milk before bed, they sleep a little longer.
Imagine a relaxing scene
If your goal is to bore you to sleep, you can try counting sheep, count backwards from three in three or any other combination. A 2002 study found imagining relaxing scenes such as a beach, a mountainous region or a walk in the woods make people sleep on average 20 minutes earlier.
Breathe instead of ‘thinking,’ after you switch off the lights and fall to bed. Focusing on breathing have similar effects to meditation. Inhale normally, without force, but take care to exhale slowly. This will make your body and mind relaxed and you will soon fall asleep soon.
The body temperature drops about two hours before going to bed, a phenomenon triggered by the brain to prepare for sleep. Hot water baths increase the temperature temporarily, subsequently causing rapid cooling that relaxes and helps sleep.
Many people want to have a drink to unwind at the end of the day. But alcohol before going to bed can disrupt sleep, because it is processed by the liver, and this process takes about two hours. It is therefore recommended not to drink alcohol before going to bed.
Getting out of bed
How can you sleep if you are not in bed? When a person stays in bed and cannot sleep, bedroom itself can cause anxiety to him or her. If after 15 or 20 minutes, you cannot get to sleep, the best thing to do is get up and sit in another room of the house until you feel slightly sleepy. At that time, you can return to bed.
Go to a gym
Going to a best gym in Banglaore or attending a Kick boxing center in Bangalore will also help in getting good sleep. Muay Thai in Bangalore is now a buzz word in the city also due to its efficacy in controlling mind and bringing good sleep in the night.