A good sleep is more under your control than you might think. Following just a few healthy nap habits- “sleep hygiene” can help anyone maximize the hours they spend sleeping, even those whose are affected by insomnia.

Psychologically stressful activities can cause the body to secrete cortisol (Stress Hormone), which is associated with increasing alertness. And with that you can’t get a nap easily.

If you find yourself falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive.

Don’t you know it is much better to have a satisfying 8 hours of rest at night and feel energized all day long. If so, shut your afternoon nap now! 

Here is a step wise trick to enter your dream island quickly:

Step 1: Distract yourself with meaningless mental list

A quiet, dark, and cool environment can help you achieve this. Lower the volume of outside noise with earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light.




Step 2: Try to stay awake instead

Ease the transition from wake time to nap time with a period of relaxing activities an hour or so before bed. In this period avoid stressful, stimulating activities—doing work, discussing emotional issues.





Step 3: Or try to get out of bed

If you are not feeling sleepy there’s no meaning of lying in your bed & staring at a clock. Get out of bed to another room, do something relaxing, like reading or listening to music until you are tired enough to have a nap.




Step 4: Write down whatever’s freaking you out

‘Can’t turn off my mind’ write on a paper what’s freaking you out & tell yourself-  I can’t do anything about this tonight, so I’ll worry about it tomorrow.





Step 5: Get back to bed and do some deep breathing

Get back to bed & start observing deeply how your breath coming in your lungs & going out. Feel it. This will basically a meditation which will make your mind completely empty and with that you will end up with an amazing sleep.






Step 6: Try not to try so hard

Sleep is not that difficult to find. So, don’t try hard to get it. Just feel relaxed & let sleep hug you.

Doing this one thing can improve your nap, set a sleep schedule—and stick with it. This is it. If you get this schedule right for some time you will soon observe the difference, with one complete nap you will wake up fresh in the morning.

 This is because a regular sleep routine keeps your biological clock steady so you rest better & sleep and wake up at nearly the same time everyday.

Lastly, for getting an amazing & quick sleep you have to attain a comfortable pose. Check the alignment of your head and neck when you’re in your starting sleep position.

If your neck is flexed back or raised, get a pillow that lets you sleep in a better-aligned position. Choose any position you find amazingly comfortable.




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