Hi everyone!
Welcome to Healthhacks!
Every Tuesday I bring ideas to become more productive at work and in day to day life by using simple health hacks. This Tuesday, I am going to continue with the sleep hacks part two.
You can refresh your memory by quickly having a glance at the role of the three heroes of the sleep cycle.
From setting the right temperature to sipping on banana tea to breathing by 4-7-8 formula to follow the PPP method. You will get to know all these to hack your sleep.
#Healthhacks #15
- The temperature trigger
If you are troubled with the circadian cycle and cannot fall asleep, you should check the room temperature.
Studies have come up with sleep guidelines that a temperature between 60 and 67 degrees Fahrenheit is optimal for sleeping. The temperatures above 75 degrees and below 54 degrees are found disruptive to sleep.
2. Try the 4-7-8 breathing method
This method has been backed on by sleep experts from quite a long time. What you have to do is breath–hold–exhale–repeat.
Inhale through the nose for four seconds. Hold your breath for seven seconds. And finally, exhale through the mouth in eight seconds. Repeat this process as many times as you need to.
3. Follow the PPP method
PPP method says to pen down the problems on paper with a possible solution. This will help your brain relax and you can fall to sleep better.
As per the study published in “Behavioral Sleep Medicine’’, those who pen down their problems on paper with a possible solution found more relaxed. They fell asleep sooner than those who keep the problems in mind and overthink. This eventually leads them to stay awake.
4. Eat tryptophan-rich foods to turn sleep hormones on
Eating what that calms your nervous system and assist in turning on sleep hormones are the foods rich in tryptophan. Check the list again and includes the sources as per your choice.
Tryptophan is an amino acid that majorly determines our sleep. Our body uses tryptophan for making two sleep-inducing neurotransmitters namely serotonin and melatonin.
5. To overcome Insomnia- sleep struggle
Good sleep has nothing to do with the quantity, It’s all about the quality. You sleep good and feel refreshed even in 5 -6 hrs. You feel the lethargy in you even after having a long sleep. Few more tips for those who struggle for sleep.
– Sipping on some Banana tea would be of great help.
Recipe: Boil 1 whole banana in 4 cups of water for 5 minutes. Add little honey and cinnamon on top. (Not recommended for people having diabetes and renal disorders).
-Train your brain to sleep consistently at the same time. Regularity brings discipline. It will definitely streamline your body clock.
– Warming up the body prior to sleep time can help improve insomnia symptoms.
Does your workplace engage you in any wellness promotion activity?
Are you looking for any health hacks in particular? Do write back in the comments section, and I will hack it.