Quality sleep is key to a healthy life. During this restful period, our body reallocates energy from daily activities to restore depleted systems and mend any physical strain or damage.
Most of all, adequate sleep facilitates the brain's processing of daily information, thoughts, emotions, and experiences, leading to their organization, categorization, and consolidation into long-term memory. Thus, it is crucial not to sacrifice sleep before an exam or work presentation!
Modern-day stress has led to an increase in sleep disorders and reliance on sleeping pills as a solution. Although there is no quick fix for achieving optimal sleep, one of the main reasons for insufficient rest is an overwhelmed mind burdened with numerous concerns.
Here we list out some simple tools recommended under cognitive behaviour therapy (CBT) that will help train your mind to fall asleep easily and get a full night’s sleep. Using these tools, you train your subconscious to associate the right place, time, and mental state with good sleep
Hack 1:
The circadian rhythm, our body's internal clock, plays a crucial role in regulating our sleep-wake patterns. For example, if you naturally wake at 6am and need 8 hours of sleep, aim to sleep by no earlier or later than 10 p.m., aligning with your body's natural rhythm for optimal rest.
Hack 2:
For many, falling asleep can be challenging due to a restless mind preoccupied with worries or future challenges. A helpful technique is to dedicate time to jotting down your next day's agenda or thoughts before getting into bed. Be thorough in your writing to calm your mind. If you recall in the middle of the night, write it down before going back to sleep. Putting thoughts on paper aids the subconscious mind. Check out our blog on "Why Everyone Should Journal" here.
Hack 3:
The light emitted by your electronic devices such as mobile phones, laptops, and televisions disrupts your body's natural circadian rhythm, tricking it into believing it is still daytime and keeping your body in its wake-mode, thus preventing sleep. As part of good sleep hygiene, avoid electronic devices for at least 30-60 minutes before bedtime.
Hack 4:
Utilize these 30–60-minute pre-bed period for practicing relaxation techniques to unwind both your mind and body:
- Engage in a skincare routine, like applying a face mask or doing a facial massage.
- Practice deep breathing exercises.
- Repeat positive affirmations.
- Engage in Progressive Muscle Relaxation techniques.
Hack 5:
Ensuring physical comfort in bed is essential for sound and quality sleep. If you are prone to feeling cold, stack up enough blankets or comforters. In dry climates or with indoor heating, consider using a humidifier to enhance overall sleep comfort.
Aromatherapy for sound sleep
You can enhance the effectiveness of the aforementioned hacks by incorporating aromatherapy which is great at promoting relaxation and a conducive mood for sleep. When you light a candle or use an aroma diffuser, the fragrance swiftly reaches the emotional control center of your brain. The specific scent you choose triggers the release of hormones that lower blood pressure, slow your heartbeat, and relax your muscles, facilitating sleep. You can read our blog on how aromatherapy can help deal with stress here.
The gentle, soothing glow of candlelight helps condition your brain to recognize it as a signal for sleep. EKAM's aroma diffusers not only provide fragrance and humidification but also emit a warm, comforting glow, fostering a cozy sleep environment.
Try the following EKAM products to help you unwind before bed:
