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Written By: Editorial Team | Updated : February 23, 2017 3:35 PM IST
After a tiring day at work, bedroom is where you want to be in. But elements like bright room colours and harsh lighting can be the reasons behind your stressful life.
Huffingtonpost.com shares what all can stress you out when you are in your bedroom:
- There are too many distractions: It's wonderful to just lie in bed at night and watch TV. But falling asleep to violent news stories or crazy reality television shows aren't exactly what you want. Instead, ditch the television and try reading a book.
- The room colour is too bright: The colour of your bedroom should reflect your personality. But if you think the shade is too bright for sleeping or just isn't soothing, paint the space white for a calming effect.
- The lighting is harsh: Really strong lighting is uncomfortable no matter what room you're in. You should have a bright lamp to help you to browse your closet, read a book or do your make-up. But you must also invest in a light that's very dim to help create some ambience. (Read: 6 tips to sleep like a baby)
- It's just too hot: Use natural fibers, which tend to be more breathable.
- There's too much clutter: Bedrooms are generally cluttered with photos, jewellery, clothes and everything in between. To avoid this, try to make your bed every morning and tidy up every day. Also, make sure you have plenty of storage, so everything will have a place, instead of ending up all over the room.
What is insomnia?
Insomnia refers to the inability to fall asleep or to have an elongated period of sleep. It can be caused by various reasons hormones, physical pain, stress, smoking, junk foods, caffeine, lack of physical activity and irregular sleeping habits. Insomnia or irregular sleep is linked to the various lifestyle diseases like diabetes, hypertension and obesity. It often symbolises an awry circadian rhythm (body clock) and is a by-product of our work-play-party at night culture. Setting a regular sleeping hour can help combat insomnia along with physical activity. If this doesn't work there are various drugs that can combat insomnia but one should consult a doctor before taking any. Various behavioural therapies are also known to combat insomnia. (Read more..)
Read more about causes, symptoms, diagnosis and treatment of insomnia.
Eat these to beat insomnia
The following vitamins and minerals are required to solve sleep problems, reports huffingtonpost.com.
Magnesium: It plays a role in the bodily function that regulates sleep. Insomnia is one of the symptoms of lack of magnesium. A 2006 analysis in the journalMedical Hypothesis suggests that magnesium deficiency might be cause of depression and mental health problems. Dark leafy vegetables, pumpkin seeds, sesame seeds and beans are some of the food items rich in magnesium. (Read: Top 5 foods to help you sleep)
Potassium: A 1991 study in the journal Sleep revealed that supplements may be helpful to those who have trouble sleeping through the night. Beans, leafy vegetables and baked potatoes are some of the sources.
Vitamin D: A 2012 study in the Journal of Clinical Sleep Medicine found a strong correlation between excessive daytime sleepiness and vitamin D deficiency. The sun's rays are good for this vitamin. Some of the food sources include swordfish, salmon and tuna.
Yoga poses for better sleep
Paschimottanasana: This asana eases the mind and helps you relax. To do this asana, sit on the floor with your legs straightened out. Now raise your arms over your head and slowly bend forward. Try touching your toes with your fingertips and your head to your knee. The point of this asana is to relax you, not to stress you out, so take it easy. You may not be able to touch your toes right away, know that you will improve over time. Breathe out when you bend forward, hold your breath and then inhale on your way up.
Uttanasana: To perform this pose, stand straight. Raise your hands from the front to above your head as you inhale slowly. Then bend forward completely pushing your buttocks back till your palms touch the floor and your forehead touches your knees. If you cannot bend completely, or are uncomfortable with the stretch on your hamstrings, bend your knees a little. Stay in this pose till you are comfortable. This pose helps the blood rush to your head, helping your body switch from the sympathetic to the parasympathetic nervous system, helping you relax. To return back to the standing position, as you inhale slowly bring your arms above your head, raising your upper body. Then as you exhale bring your arms down from front of your face. Do not jerk up. Remember to rise up from the hips, without straining your muscles. (Read more: Beat insomnia with yoga)
With inputs from IANS
Image source: Shutterstock
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