If Amazon’s Jeff Bezos, who runs a $750 billion company, can devote 8 hours to get enough sleep, so can the rest of us.
Unfortunately most of us are not getting enough sleep.
It is estimated that sleep deprivation costs US over $400 billion a year, followed by Japan losing $138 billion, Germany $60 billion, UK $50 billion, and Canada $21 billion.
Last week World Sleep Day was celebrated on 16th March 2018. It aims to bring awareness to the important role of a good sleep in health and society as a whole.
Here are 5 tips that will help you get a good sleep and enjoy your life in a better way.
1. Try the 4-7-8 exercise.
This exercise is recommended by relaxation specialists. By changing the pattern of your inhales and exhales, you can control your heart rate and blood pressure.
Inhale through your nose and fill your lungs and chest for 4 seconds. Hold your breath for 7 seconds and then exhale slowly through your mouth for 8 seconds.
Yoga and meditation are other relaxation techniques.
The media mogul and businesswoman Oprah Winfrey meditates twice- once in the morning and then again before going to the bed.
The catch is to avoid activities that get you excited like watching the news or action TV show.
2. Get out of bed, if not getting sleepy.
Lying in bed and worrying about not getting sleepy will not help. If you can’t fall asleep, get out of your bed within 15-20 minutes of going to bed.
If you stay in bed, your body will not associate the bed with sleep.
In such cases, you should try to divert your attention by reading or doing some crossword puzzle or some drawings, until you start to feel drowsy.
3. Read a book or do some drawings.
Reading a book helps your body and mind to relax and settle down.
To relax after a busy day, Microsoft founder Bill Gates is known for reading for an hour before bed, even if it’s late. He considers reading a part of falling asleep.
You can also do some drawing before bed, since it uses minimal mental energy and relaxes you.
4. Think about what you accomplished today.
Thinking about the best thing you accomplished during the day, puts your mind at rest because you not thinking about what is coming but the things that worked.
You can spend 2-3 minutes on summing up the day.
5. Create a tomorrow’s to-do list.
One of the primary reason people can’t fall asleep faster is that they are worrying about the day to come.
The trick is to spend 5 minutes in creating a to-do list. This will help you get these worries out of your mind so you can relax and sleep better.
Former American Express CEO Kenneth Chenault said, he wrote down 3 things he wanted to accomplish the next day before going to bed daily.
Interestingly, the more specific the to-do list, the quicker people fall asleep.
Also be sure to keep your phone, laptop, tablet away from your bed.