Sleep and Wellness

Insomnia: Causes and Remedies

Everyone earns for a good sleep. After an arduous process, like hard labor, long travel, hours of talking, strenuous thinking, emotional trauma and so on getting a good night rest is what you want. But unfortunately, sleep is not an easy visitor. You twist and turn in the bed praying for that sweet oblivion from the real world. But the more you try for it, the more elusive it seems.  When hours pass by, without any sign of sleep coming your way, you start thinking: Do I have insomnia?

Insomnia, also known as sleeplessness, is a sleeping disorder in which a person has trouble sleeping. It is characterized by the difficulty in falling asleep or staying in the sleeping state long enough even when someone has the chance to do so. People with insomnia describe a general dissatisfaction with their sleep quality.  Insomnia can last for a short spell of a single night to a few days, to long ones lasting over a month.

Who Experiences Sleeplessness?

It is estimated that 10 to 30 percent of adults have insomnia and up to 50 percent of people experience it at least once a year. Old people are more vulnerable than young, and women are more vulnerable than men towards insomnia. Insomnia can affect those light sleepers and deep sleepers alike.

Due to occupational problems and other factors disrupting the circadian rhythm, some people are more likely to experience insomnia. They include:

Drug Users

Some narcotics and hallucinogens have proven to reduce sleep. Those who frequently use these are prone to insomnia than others who don’t.


Sleeplessness in students is usually attributed to anxiety and stress due to imminent exams and high expectations.


Those who travel through different time zones experience sleeping difficulties. Usually, they become normal once they overcome jet-lag. But frequent travelers have trouble getting consistent sleep.

Pregnant Women

Due to hormonal changes in pregnancy, many women experience insomnia. Some medicines taken during pregnancy can also be the reason for sleeplessness.

People Who Work in Shifts

Shift workers constantly have to change their sleep timing. This uneven sleep practice cause difficulty in sleeping or disturbed sleep.


It is proven that people above the age of 65 experience trouble getting to sleep.

Menopausal Women

Like pregnant women, menopausal women also undergo hormonal changes that can negatively affect their sleep.

People With Mental Health Disorders

Those who are diagnosed with depression, anxiety, schizophrenia and other mental disorders experience sleeplessness.

What Are the Problems Caused by Insomnia?

The disturbance in sleep pattern can have very far-reaching physical and mental effects. Insomnia patients typically experience low energy level and day time sleepiness. They become very irritable and gets easily provoked. They also experience trouble focussing and learning. It also affects their mood and they seem depressed most of the time. Insomnia patients become more accident prone as they have trouble focussing. It can lead to motor vehicle accidents, industrial accidents and so on.

Psychological Problems

A major cause of insomnia is psychological problems. Stress, depression, anxiety, fear, emotional or mental tension can reduce sleep. Mental disorders such as bipolar disorder, clinical depression, generalized anxiety disorder, post-traumatic stress disorder, schizophrenia, obsessive-compulsive disorder, dementia, and ADHD can also cause insomnia.

Physical Ailments

Pain and diseases can disturb a person’s sleep. Pain due to injury hyperthyroidism, heart failure, hyperthyroidism, heartburn, restless leg syndrome, and so on can cause insomnia. Some people experience sleeplessness at the time of menopause.

Neurological Disorders

Certain neurological disorders, brain lesions, or a history of traumatic brain injury can cause insomnia.

Use of Alcohol and Psychoactive Drugs

Insomnia be caused in some people due to the use of substances like caffeine, cocaine, amphetamines, methylphenidate, aripiprazole, MDMA, modafinil, nicotine,  certain medications, or excessive alcohol intake.

Frequent Change in Routine

Disturbances of the circadian rhythm, due to jet lag and working in shifts can cause an inability to sleep some times.

What are the different types of insomnia?

Transient Insomnia

When sleeplessness lasts for a short period, typically less than a week, it is classified as transient insomnia. It can be due to simple reasons like change in sleep pattern like going to bed late, or due to changes in the sleep environment. However, it can also be due to severe depression, or by stress.

Acute Insomnia

When sleeplessness lasts longer, at least for the period of a month it is termed Acute Insomnia. Patients experience inadequate or disturbed sleep and hence affects the quality of sleep.

Chronic Insomnia

In this syndrome, insomnia lasts longer than a month. It can be caused due to different physical and mental disorders. People with high levels of stress hormones or shifts in the levels of cytokines are more prone than others to have chronic insomnia. Chronic insomnia can cause double vision, muscular weariness and hallucinations.

Signs and Symptoms of Insomnia

There are many signs that point towards insomnia. They include

Difficulty for Sleep Onset

The first symptom is difficulty falling asleep. If you cannot find a comfortable sleeping position and you twist and turn in the bed, you can have sleeplessness.

Disturbed Sleep

If you wake up intermittently during the night and find it difficult to go back to sleep again, it can be due to insomnia.

Inability to Focus

Those who did not get sufficient sleep usually find it difficult to focus on anything. They find concentrating on daily tasks difficult. In the long term, it can affect their memory.

Low Energy Level

If you experience low energy level and sleepiness during the daytime, it can be due to insomnia. Due to this you become more irritability and may experience depression or anxiety

How to Diagnose Insomnia?

The scale in which insomnia is widely measured is the Athens insomnia scale. The scale measures sleep patter considering eight different parameters related to sleep. The results are tabulated and an overall score is given which represents the sleep quality of the diagnosed patient.

Diagnosis should be done only by a qualified professional of any sleep disorder so the appropriate measures can be taken. The patient’s past medical history and a thorough physical examination need to be done so as to eliminate other medical conditions that could be the cause of insomnia.

After the test, when all other conditions are ruled out, a study is done on the sleep history of the patient. The comprehensive sleep history taken should include sleep habits, medications taken by the patient including prescribed and unprescribed.   The data will also include the quantities of alcohol consumption, nicotine and caffeine intake and so on.  Though the medical conditions are ruled out, the sleep history will take into consideration the recent diseases, injuries or illnesses. The sleeping environment which includes the bedroom, the type of bed, noise at night is also looked into.

How to Keep a Record of the Sleep Pattern?

A very beneficial method to tackle insomnia is to keep a record of the sleep pattern. For this, sleep specialists recommend keeping a sleep diary. The diary should include the precise time of going to bed, hours of total sleep time, time taken to fall asleep, number of intermittent awakenings, a history of use of medications both to induce sleep and for curing any other illness. The diary should also mark the time of awakening, and overall opinion of the patient about the quality of sleep.

The sleep pattern can also be recorded by using instruments like Actigraph. This is a non-invasive device that measures movement. The unit is usually in a wrist-watch-like package worn on the wrist. The movements of the actigraph unit undergoes are continually recorded.

Once a comprehensive idea of the sleep pattern is achieved, it is possible to critically analyze and find effective methods to curb the problem. In some cases, simple practices of keeping sleep hygiene will reduce insomnia. But in some others, right medication will have to be taken under the instruction of a medical practitioner.

Other Methods

 In some cases, patients may need to do another test to determine insomnia. They would have to do an overnight sleep study to. During the sleep, they will be connected to some devices to measure the quality of sleep including a polysomnogram and the multiple sleep latency test. Specialists in sleep medicine will consider 81 major sleep disorder diagnostic categories and arrive at conclusions. This helps the expert to avoid misdiagnosing the problem.

For instance, patients with some disorders, including delayed sleep phase disorder, are often misdiagnosed with primary insomnia. In the case when a person has trouble on the onset of sleep and they are able to get undisturbed sleep once they start sleeping, the person may not be an insomniac. It can be trouble in the circadian rhythm.

Insomnia can be a side-effect

In many cases, insomnia is co-morbid with some diseases. It can also be due to side-effects from medications, or a psychological problem. It is estimated that almost half of all diagnosed insomnia is related to psychiatric disorders. 

In some cases, insomnia predates many psychiatric problems like depression.  In fact, it is possible that insomnia represents a significant risk for the development of a subsequent psychiatric disorder. Recent studies prove that 60 % and 80% of people with depression suffer from the problem. Some medical experts are of the opinion that this can be due to treatment used for depression.

How to Prevent Insomnia?

Preventive measures can be taken for insomnia once the type is identified. It can include medication, cognitive behavioral therapy, and lifestyle changes. The basic idea of lifestyle changes is to create a routine. Going to sleep and waking up at the same time each day can create a steady pattern which may help to prevent insomnia.

Watch What You Take In

Some food items can affect the sleep cycle.  If you can’t sleep, try avoiding the following items:


Some people believe that alcohol is a sedative and hence can be used to induce sleep. But in actuality, overconsumption of alcohol can cause disturbed sleep and will reduce sleep quality. The result is that you wake up feeling drowsy.


Smoking cigarettes or tobacco products can have a negative effect on your sleep, especially if used close to bedtime. As nicotine is a stimulant, it can make it hard to fall asleep and to sleep well through the night. Smoking can induce insomnia and damage to your health. If you smoke, it is time to quit.


Everyone is aware that caffeine is a stimulant. Many people use caffeine to kick start their day.  Caffeine can be used in moderate amounts, but excessive use can cause insomnia. A survey conducted by the National Sleep Foundation in 2005 found out that people who drank four or more than four cups of caffeinated drinks a day were more likely than those who drank zero to one cup daily to experience at least one symptom of insomnia at least a few nights each week. Another problem with caffeine is that it will stay in the body for up to eight hours. It is hence better to not consume food or drinks with caffeine before going to bed.

Heavy Meals

Most people due to their tight schedules in the morning prefer to take a proper meal at dinner. The bad news to those is that a heavy meal close to bedtime can disrupt the sleep. If you are planning to have a large meal take it at least 3 hours before going to bed.

Changing the Lifestyle

By adopting some healthy lifestyle practices you can avoid insomnia. They are:

Regular Exercise

A sedentary lifestyle is one of the reasons for insomnia. While exercising body releases chemicals called Endorphins. They create a feeling of wellbeing and reduces pain. It also acts against depression. However, vigorous exercise should be avoided as it can negatively affect the sleep.

Listening to Relaxing Music

Music is good medicine to calm your nerves. Those having difficulty sleeping due to anxiety can listen to soothing music which will help them to sleep:

Avoiding Distractions

Take care to create a calm atmosphere for sleeping. Keep the bedroom suitable to rest by making it dark and cool. Completely avoid any distractions like mobile phones, clocks,  and television.

Avoid Morning Naps

It can be difficult to get to sleep if you took a nap in the morning. If you experience insomnia avoid siesta.

Stick to a Routine

Make sure to go to bed at the same time every day. Avoid late night parties as it can affect your routine. Once your brain gets used to the time you go to bed, you will naturally feel sleepy at that time.

Try Relaxing Activities Before Sleeping

Learn some breathing exercises and practice it before going to bed.

Don’t Push It

If you are not feeling sleepy, get up and start reading a book. Trying very hard to sleep will actually reduce the chances of falling asleep

Mattress Guides

Innerspring Mattress – The Most Renowned One

Innerspring mattress: Even if you have no idea of different types of mattresses available in the market today, you have most probably heard about innerspring mattresses. That is the kind of publicity that this type of beds enjoys among its competitors. A deteriorated bed with the springs protruding out can be found in Charlie Chaplin movies to famous cartoons. In short, inner spring mattress is a celebrity among mattresses.

Springs, a coiled elastic object that stores mechanical energy, has been used throughout human history for many purposes. Spring began to be used as the core of the mattress after the invention of steel springs in 1857. The credit of this incorporation of springs in beds goes to Mr.Heinrich Westphal, a German inventor.

What Makes Up an Innerspring Mattress?

There are three parts for an innerspring mattress. The foundation, the core, and the upholstery or the comfort layer.

The Foundation

As the name indicates, it is the part that supports the whole structure of the mattress. It is the bottom part of the bed and acts as a base to the inner core. The foundation layer is usually made of wool.

The Core

This layer is the main part of the mattress. It consists of hundreds, even thousands of springs and coils. The more the number of coils in the core, the more firm the mattress becomes.

The Comfort Layer

The upholstery is the topmost layer in the mattress. It gives a cushioning effect to the sleeper by covering the springs in the core. It is usually made of foam. Fiber is also sometimes used for making the comfort layer.

What Is the Use of the Spring Core?

The core supports the sleeper’s body. The gauge of the spring inside the core determines the firmness and support provided by the mattress. Usually, the coils used in high-quality spring mattress in India are of 14-gauge (1.63mm). There are four types of coils which are used for mattresses. They are:

  • Bonnel Coils
  • Continuous Coils
  • Offset coils
  • Marshal Coils

Which Sizes Are Available?

Innerspring core mattresses are renowned for their versatility. They come in all kinds of sizes like twin, full, queen, and king. You can select the one according to your need.One thing we can guarantee is that if you are looking to buy an innerspring mattress, you won’t have to go back empty handed because they do not come in the size you are looking for.

What Are the Benefits of Innerspring Type Mattresses?

Innerspring mattresses one of the oldest type of mattress that is available in the market. The reason why it stood the test of time is that it has many advantages compared to other types of beds.

Firm and Bouncy

Most people give unnecessary importance to the softness of the mattress in the west. But people tend to opt for firmer mattresses in India. Innerspring mattresses are undoubtedly one of the firmest mattresses in business.The firmness of the spring mattress comes in handy for those who suffer from back pain. This type of mattresses can provide very good lumbar support for the sleeper which is therapeutic for those with a sore back.

Ease of Movement

Unlike other mattress types which confine your movement by sinking you into them, innerspring type mattresses facilitate easy movement. The firmness of the matters is the reason for this. This mobility is good for those who like toss and turn in their bed while sleeping. In other types of mattresses, they will feel tied down and may feel tired after sleeping because of the relentless strain they went through trying to move.


Though firm, the spring mattresses can compress in proportion to your body weight and will be able to contour your body in different sleeping positions. This responsiveness makes innerspring mattresses one of the most preferred mattresses in India.

Wide Variety

The inner spring type mattresses are available in a wide variety of forms. This is one of the greatest advantages of opting for the inner spring type. Most modern mattress types are an improvement on the original spring core. For instance, pillow top and Euro top mattresses contain the inner spring core but the outer comfort layer is made differently.

You can choose from a variety of types which are extra soft or extra firm. Also, a lot of brands are available at varying price ranges. You can get high-end luxury mattresses to budget ones.   

Budget Friendly

Innerspring type mattresses do not make your wallet light. They are affordable to most people and gives value for money. With such a wide range available, you can choose the right one which agrees with your need and your paycheck.

What Are the Cons of Innerspring Mattresses?

Though spring type mattresses are one of the best available in the market, it has some disadvantages too.


Even the greatest of the fans of innerspring mattresses voice their concern about the squeakiness of their favorite type of mattress. Some low-end price ranged ones can alert you on the considerable movements in the bed. It can sometimes be enough to give sleepless night to a light sleeper. Though the chances of such happenings are slim, it surely is a possibility.

Moreover, the squeaky mattress can rat you out by proclaiming your late night adventures in the bed to your nosy neighbors who keep an open ear for such stuff.   

Motion Transfer

Some types of innerspring mattresses are notorious in waking you up when your partner just rolled over. If the spring used in the core of the bed of low gauge, this problem becomes more pronounced.

The coils inside the core of the bed, unlike the independent shock absorbers in your car, are connected to a common grid called the box spring surface. The upholstery fabric comes above this arrangement. Today, however, most box springs are ridged and non-flexing and hence do not have as much motion transfer as it used to in olden days.


Spring mattresses which use springs with very low tensile strength, can cause the loss of support after 3 to 4 years. This affects the durability of the mattress which is otherwise good to go for almost a decade.

Not Suitable for Those With Joint Pains and Injuries

As innerspring mattresses do not allow even distribution of body weight, it can aggravate the joint pains. Some elderly people find spring mattresses unsuitable for them because of this reason. Pressure points are inevitable as each spring pushes back evenly.


Innerspring mattresses do not fall on the good side of the weight margin. It is difficult to move them. So when it comes to cleaning or flipping the mattress, someone has to lend a helping hand to you.

Where Can You Buy Innerspring Mattresses?

Spring mattresses are very common and are available in huge shops like IKEA, Walmart and so on to the small vendor on the wayside. Online stores also have a large collection of innerspring mattresses

What Is the Typical Life Span?

Modern innerspring mattresses are highly durable. Most brands give a warranty for 7 to 10 years.

Sleep and Wellness

Hypnic Jerk: Causes and Treatment

Haven’t you felt a sudden involuntary jolt when you are just falling asleep? Have you ever wondered what causes these sudden muscle contractions which wake you up from sleep?What you experience is called a Hypnic jerk, which scientists also refer to as hypnagogic jerks or more commonly as “sleep starts”. These involuntary muscle contractions are experienced by most while they are falling asleep.

The interesting fact is that hypnic jerks occur only when we transition from wakeful state to sleep state. They can go unnoticed if they are mild and doesn’t wake us up. Mostly they fail to get registered in our memory if they do not affect the sleep. But when hypnagogic jerks become hard they disrupt sleep and some people find it hard to go back to sleep again.

Who Experiences This?

Almost everyone has experienced this curious phenomenon at least once in their lives. It is estimated that 60 to 70 percent of the people feel this sleep jerks regularly.

Men and women equally experience hypnic jerks but adults are more prone to sleep starts than children and babies. Mostly it is explained as the result of more stress, intake of nicotine and alcohol and so on.

Why Does Hypnic Jerk Occur?

Researchers are not able to give an exact reason behind Hypnic jerks. Still, there are many valid theories about it.

A very interesting hypothesis about hypnic jerks is that they are natural process during the transition from wakefulness to the sleep state. It argues that it is caused when the neurons misfire during the change of state.

The second popular theory approaches the problem from an evolutionary standpoint. It explains that sleep starts are an ancient primate reflex to the relaxation of muscles during the onset of sleep. As primates were tree dwellers, this relaxation of muscles can cause falling off the tree.  The self-protection system in the brain essentially misinterprets the relaxation thus and tries to protect us by jerking us awake.

Scientists categorize the sleep starts as myoclonic jerks. These are mysterious and involuntary muscle twitches affecting the body. Hiccups are a kind of myoclonic jerk specifically affecting the diaphragm.

What Are the Symptoms?

It is difficult to classify hypnagogic jerks as a disorder. They are a natural phenomenon and very common. Because of that, the symptoms of this condition are not signs of a problem.

The normal signs of a hypnic jerk include:

  • A sudden jerk or jolt of a particular muscle or a muscle group
  • falling sensation
  • A sudden flashing sensation
  • dreaming about missing a step, slipping or falling
  • Increased heart rate
  • heavy breathing

What Causes the Sleep Twitches?

Though a lot of researches has been conducted on this mysterious muscle spasms, science cannot put a finger into the precise reason for people experiencing it.

Researchers have ruled out hypnic jerks as the symptom of any serious illness as a completely healthy person normally feels it. Hypnic jerks seem to be a sign that the motor system can still exert some control over the body as sleep paralysis begins to take over. Rather than like a switch which turns ON and OFF, sleep and wakefulness, it is believed that we have an opposing system which goes back and forth trying to take control of the body.

Nevertheless, there are certain factors that can increase the frequency of Hypnagogic jerks

Anxiety and Stress

The two factors that play the villain in any sleep-related problem is anxiety and stress. These two have the power to keep your brain on the edge, even as your muscles try to relax as you drift off to sleep. The stressed brain sends a hazard signal to the body to jerk it awake from the relaxing state.

Physical Inactivity

Our sedentary lifestyle can cause many sleep issues. Not getting necessary activity for the body triggers restlessness and can be the reason behind hypnic twitches. Nevertheless, studies have found out that heavy workouts in the evening can also trigger the jerks. 

Intake of Stimulants

The regular and over intake of stimulants like caffeine, nicotine and some drugs can affect the sleep pattern completely. This can result in sleep twitches. Chemicals in these products may prevent your brain from reaching deep sleep and instead startle your brain awake.

Poor Sleep Hygiene

Sleep disturbances and poor sleep habits may be linked to hypnagogic jerks.

How to Treat Hypnic Jerks?

More often than not, hypnic jerks are completely normal and nothing to be concerned about. However, sometimes the jerks themselves, or the anxiety about having them, can cause a significant disruption of sleep. In such cases, you should talk to a sleep specialist about your concerns. As it is not a disease the sleep jerks cannot be completely cured. But simple and effective measures can be taken to reduce it’s frequency and get quality sleep.

Avoid Alcohol

This the primary thing for getting a good nights sleep. Many people have the miss conception that alcohol is a sedative and can help to sleep. In small quantities alcohol surely does help the onset of sleep. But it is proven that alcohol-induced sleep is a disturbed one and can easily affect the quality of sleep

Saying no to alcohol would allow you to get deep sleep and prevent the hypnic jerk as well. The problem with alcohol is that it is a stimulant as well as a depressant. It would hence affect the overall chemical balance inside the brain, which can cause sleep disorders, nightmaresandhypnic jerks.Resisting the temptation to do the old ‘bottoms up’ in the bar can surely pay off well with regard to your sleep. Isn’t it better to have an 8-hour long sleep than a 4-hour buzz and a 24-hour long hang-over?

Say No to Caffeine

It definitely feels good to kick off your day with a highly caffeinated- coffee. But once you knock down some more in the evening and the afternoon, it can affect your sleep. The lack of good sleep could easily cause a hypnic jerk.It would be better for you to if you can keep caffeine down to a minimum. Even if you have it, make sure that you do so in the morning and make sure that you avoid it past midday. This would give you the edge when fighting against the jerks

Do Light Exercises

Most sleep irregularities stem from the couch. If you want to sleep better, you have to start moving more regularly. Consider morning walks or joining the gym. It is better to push yourself in the morning as it can easily cause hypnagogic jerks if you do it too close to your bedtime. It is, in fact, one of the leading causes of the problem. Prefer heavy workouts in the morning and if only evening time suits you, go for light ones like yoga or walking. A lot of light sleepers seem to benefit from physical activity.

Learn Relaxation Techniques

It can do you reallygoodif you know some breathing exercises that relax your mind and body. If you don’t, try learning some as soon as the opportunity finds you as it can really help to fight sleep irregularities. You can also calm your nerves by listening to white noise like soothing music or chanting of a mantra. Studies have proven them to be very effective in fighting stress and anxiety. Some aromatic oils and herbs can also do the trick. Keeping such sweet smelling oils or incense where you sleep can improve the quality of sleep. This would also result in a lot less hypnic twitches if any at all.

Don’t Bring the Screen to the Bed

Create a bedtime routine for yourself which helps you fall asleep. Firstly avoid technology entirely. Remove the  TV from your bedroom, and leave your phone in the other room, and absolutely no binge-watching the Netflix. Next use your relaxation breathing technique to calm your mind. This will help you to put aside the issues at work and be ready for sleep. Your mind would quickly adjust to a stress-free environment which induces relaxation. This would easily lead to a deeper, twitch-free state of sleep which is more beneficial.


There are a few food supplements that you could use with the prescription of a certified medical practitioner to reduce twitching through the night. Calcium, as well as magnesium, are known to relax your muscles and to prevent spasms. Magnesium facilitates proper blood flow and is used to prevent blood clots. Some believe the clots are a reason for the jerks.

Stick to a routine

Make sure to go to bed at the same time every day. Avoid late night parties as it can affect your routine. Once your brain gets used to the time you go to bed, you will naturally feel sleepy at that time. This will greatly improve sleep quality and can counteract hypnic twitches.

If you feel like the sleep starts are too frequent, you can resort to these supplements with the advice of a doctor.

Home Decor

Trendy Home Decor Ideas for 2021

As the year 2019 approaches to its end, people will look for the best in the coming year in every aspect. Be it renovating your house or making a new resolution, you would want your new year to start with dignity and grace. Almost everybody likes to do some changes and makeover to their lifestyle habits with every new year. 

And why not? You have all the right to restart your life at any moment you want and enjoy the privileges of having a different lifestyle than what you were leading all these years. So, to bring a change to your monotonous lifestyle (and home designs) we bring to you the latest and trendy home decor ideas with shall make your 2020 a better year altogether. 

Consider These Ideas for Renovating Your House This Coming Year

Workspace and Leisure Space Fusion

A beautiful interior of a house

These days more people are taking an interest in work from home and thus having a corner that suits this trend has become quite essential. When you work from home, undoubtedly you will mix leisure with your working ways and so, having a fusion decor which best suits this trend is the need of the hour now. Put a small laptop table at one corner and an easy chair on one corner. Light the room with soft lights and vibrant colors to give it an ultimate work-leisure balance.

Go Green

A beautiful interior of a room

Having greenery at house can never go out of fashion. It does not only help in adding to the home decor but it also reforms the way you live. You can either have a big garden in your courtyard or if you have a shortage of space then you can go with vertical gardens at one corner of your house. You can also put small plant pots at different corners of the house to give it an amusing decor.

It’s Velvet All-Around

interior of a room with a velvet color

One cannot have enough of velvet and it certainly never goes out of fashion! So, it’s back in the trend list again with curtains, cushion covers and everything else in velvet shades and materials. Choose velvet as your home decor styling and you won’t regret it.

Accent Walls Are a Thing of Past Now

Red color interior in the house

The trend of accent walls was so much into fashion all these years but it’s not going to be the same in the coming years. No matter whether you are planning for a wallpaper, having a photo gallery or putting bright paint on your wall, all will go flop in the trend list. Rather the matching wall color trend is going to come back in fashion again with focal points coming from decorative accessories.

Millennial Pink Out, Neutral Shades In

A beautiful interior

The type of millennial pink that was in trend in the past few years is no more a thing of interest now. It’s either blue or neutral colors that are paving the way towards the trend list in the coming years. You can implement these colors in everything related to your home decor- from the exterior to the interior!

The Closure

We all must renovate and maintain our house like we take care of our children. With timely maintenance and proper care sometimes even the major mishaps can be avoided, let alone the minor ones! 
Like when you keep your pipeline under maintenance you can save yourself from drain blockage problems or when you keep your rooftop clean and maintained, you can save the untimely erosions and other such issues. 
Thus, it is needed that you do timely care and maintenance of your home in terms of both interiors and exteriors. And if of late you are thinking of renovating your house then the given few ideas can go down well with your thinking. These trendy home decor ideas are a must-try for the upcoming year!

Mattress Guides

Water Bed – All You Need to Know

The invention of the water bed is credited to Dr. Neil Arnott, a Scottish physician who wanted to make a bed which does not cause bed sores for those confined to the bed. Though Dr. Arnott made the bed in 1833, it didn’t catch public attention until the 1980s. The usefulness of the water beds made it the popular consumer item after ’80s

How Is a Water Bed Made?

Water beds are usually of two types depending on the construction.

Hard-sided Beds

In a hard-sided mattress, a water-containing bladder is placed in a rectangular frame of wood. This arrangement rests on a plywood deck that sits on a platform.

Soft-sided bed

Soft-sided bed has the water bladder which is placed inside a rectangular frame of sturdy foam. A fabric casing with a zip is provided which rests on a platform. The platform is like the foundation of a conventional innerspring mattress which gives it an appearance of a normal bed.

When Are Waterbeds Best Used?

Water beds are very suitable for bedridden patients as they avoid bed sores. They can also be used as therapeutic beds by heating the water inside the mattress. It can relieve joint pains, relax muscles and increases blood circulation.

If you are a side sleeper, you can choose water beds as they do not cause pressure point pain.

water bed

Where to Buy Water Beds in India?

Normal water mattresses are available in almost all local shops. As they are mostly used for medical purposes in India, they are also available in many medical stores. If you are looking for high-end water beds, you may be disappointed. You can get those types by online purchase or from big stores.

How Much Does a Water Bed Cost?

Water beds are not as expensive as other types of mattresses available in India. Low-end mattresses are available at a cost as low as Rs 2000. High-end mattress cost depends on the manufacturer. It can go up to Rs 50,000 in India.

What Are the Advancements in Waterbed Technology?

Early waterbeds consisted of a single bladder which was filled with water. The wave formation was a big problem for these ‘free flow’ mattresses. Modern mattresses have solved this problem effectively by employing different methods like fiber batting and multiple interconnected water chambers. Some modern mattresses employ air and water chambers which are interconnected to make completely waveless beds. The problem with them is that they are expensive.

Newer waterbeds have the option of heating the water inside it. A thermostat is used to regulate the water temperature; ideally kept at 30 degree Celsius. This is a very useful feature for people living in cold areas. Patients suffering from muscle pains and joint aches also find this very useful as it relaxes the muscle and improves blood circulation.

Modern waterbeds are usually made from soft polyvinyl chloride (PVC) which means that they can be repaired easily.

What Are the Different Types of Water Bed Mattresses Available in the Market?

Free Flow Mattress

These are low-end mattresses which are available at a low cost. Free flow mattresses are practically a big bladder which gets filled with water. There is not much cushioning or wave reducing techniques employed.

Semi-Waveless Mattresses

This type of mattresses are not completely wave-free but they are not as uncomfortable as free flow mattresses. They employ some fibers and baffles to partially control the waves.

Waveless Mattress

A waveless mattress is a high-end water bed with very little or no waves. They contain multiple layers of fiber inserts and baffles to control the waves. They also have additional layers in the center to provide better support.

Are Water Beds Available in All Sizes?

Waterbed mattresses come in all sizes. In India, it is difficult to get all of them. Some online stores do give a choice for the sizes. If you can’t find the particular one that you are looking for in your local store, you will have to depend on them.

What Are the Pros of a Water Bed?

There are many advantages for waterbeds. They are:

Good Responsiveness

Waterbeds provide good body contouring and can be very comfortable. The bed adjusts to your sleeping position, which avoids tossing and turning in search of a comfortable position which can give you a peaceful sleep.

Health Benefits

Apart from being comfortable, waterbeds gives you very good support. This helps to keep the spine and the joints in a normal, neutral position avoiding aches and pains. They have the property of distributing your body weight evenly, avoiding pressure point pains. If you are a side-sleeper, you won’t have to wake up in a water bed with pain on your hip and shoulder.

Water in the waterbed can be heated up. This makes them very comfortable for those living in cold areas. It also facilitates blood circulation and relieves body pain by acting as a hot water bag. It is best suited for those who are confined to the bed as they do not cause bed sores or allergies.


Water beds are long-lasting. They can be used for almost 15 years without problems like sagging which affects most mattress types. Even if the PVC coating leaks, which is highly unlikely, they can easily be repaired by using any vinyl repair kit.

High-end water beds sometimes cost higher than other types of mattresses. With their high durability, they avoid frequent purchases and thus saves money.


Most waterbeds come with an inbuilt system to heat the water inside it. This is a unique feature of waterbed mattresses which helps to regulate body temperature for those living in cold countries. The hot water helps to relax the muscle and improve blood circulation, thus relieving body and joint pains.

What Are the Cons of a Water Bed?

There are some disadvantages for waterbeds which affects its popularity among the public. They are:

Difficult to Set Up

Waterbeds are not easy to set up. Unlike other mattresses which you don’t have to do anything but buy and bring home, waterbeds have to be filled with water and set up according to the manual before it can be used.  This process may take a couple of hours which some find very irritating.

Do Not Provide Air Circulation

The water inside the waterbed traps body heat and can lead to a sweaty sleep. This is quite unsettling for those who live in a hot and warm climate like India. This is a major disadvantage which reduced the sale of waterbeds in India.

Motion Transfer

For a low-end waterbed like free-flow mattress, the motion transfer is very high. You will find it difficult to sleep if your partner is a restless sleeper. The waves formed while moving can be very disturbing to some people.

Anyway, this problem is effectively avoided in semi-waveless and waveless mattresses.

They Are Difficult to Move

Once they are filled with water, these mattresses become very heavy. A king size bed can weigh up to 500kg when filled. This makes them very difficult to move around, even inside the house. If you want to move it because of some reason, you would have to drain off the water first.

Sleep and Wellness

What Happens When We Sleep?

Studies say we spend a collective 25 years just sleeping. That’s two decades and a half spent entirely on resting our bodies! That established it’s a no-brainer that sleep is important for us to survive. But do you know what happens to us when we sleep?

In the early 90s, there was a belief that sprung around saying that sleep was merely a passive activity that left the brain and the body dormant. But modern scientific studies debunks that myth rather hastily. The truth is, sleep is an experience in which the brain encounters a series of activities. To maintain a regular sleep schedule is hard – one has to willfully find ways to sleep earlier than used to and wake up after eight hours of blissful sleep.

To be more specific, sleep can be broken down to two different stages: rapid eye movement (REM), and non-rapid eye movement (NREM). A huge chunk of our sleep is NREM, covering about 80% in collective hours of sleep. This sleep cycle is defined by sleep spindles and delta waves—both of which are considered electrical brain patterns. This is the period where we’re considered to be in deep sleep the most. As you move into the REM stage, your eyes move rapidly despite your lids being closed. During this time, brain waves closely resemble the brain activity during the state of consciousness. One’s breath rate progresses and the body temporarily becomes paralyzed as one is led into dreaming.  

woman sleeping on white bed holding pillow

So, What Happens When We Sleep?

Science tells us that sleep drive and circadian rhythms are the two main processes that temper sleep.

Circadian rhythms are governed by a “time clock” found in the brain. One elemental function of this clock is to respond to light cues, spiking up nightly melatonin hormones, then turning it off when it discerns light. That said, individuals with blindness may find it more difficult to sleep due to the inability to reposed and detect cues involving light.

Sleep drive also plays an irreplaceable role in the whole time in REM sleep equation. The way it hungers for food, your body craves sleep, just as much. All throughout your day, the need for sleep builds up, and so when it’s finally reached its peak, you’re bound to give in. The only difference is that, when you’re hungry, your body can’t feed itself. But when you’re sleepy, it doesn’t matter where you are, you’re body will demand it and it will manifest. When you’re physically drained, it’s also natural for you to experience episodes of microsleep. This is also why napping for a little over half an hour can decrease your sleep drive at night.

Why Sleep Is Important?

If you’ve ever felt sluggish after an insufficient night’s worth of sleep, it’s not surprising that your brain doesn’t respond as sharply as you’d like it to. It’s important to understand that brain plasticity to flourish, a substantial amount of sleep needs to be reached. The brain’s capacity to adapt to information can slow down if it hasn’t rested. If we don’t sleep enough, we become a lot slower at processing what we learn throughout the day. Not getting enough sleep also ruins our memory. Time and again, science has proven that sleep improves waste product elimination from the brain cells. This isn’t entirely possible when the brake is awake.

Furthermore, sleep is important for the rest of the body, as well. Should we not sleep well enough, our health risks expand. Symptoms of increased heart rates, seizures, depression, migraines, and even high blood pressure may become worse. One’s immune system is also put in danger, exposing one to the great likelihood of acquiring an illness.  If you didn’t know, sleep contributes a lot to metabolism, too. So much so, that missing even just one night can already increase one’s chances of diabetes.

All these pointed out, there are many fantastic things that a person can enjoy if he or she wilfully chooses to rest.

Here Are Amazing Things That Happen to Your Body Once You’re Well-Rested

Your nervous system learns to relax

When you sleep, your sympathetic nervous system is given the opportunity to relax. Take note that it’s your nervous system that largely contributes to whether or not you “fight or flight” when certain moments call for it.

A woman doing the yoga

Research says that when we stop ourselves from enjoying good sleep, an increase in sympathetic nervous system activity is observed. Consequently, an increase in blood pressure can be noticed, too.

An abundance of hormones

A variety of different hormones is released during sleep, each one with a distinct purpose. Our body is such a complex being that it is truly incredible to know what happens when we sleep.

Melatonin, for example, manages your sleep patterns. Levels vary in the evening, making you drowsy. When you fall asleep, the growth hormone, coming from the pituitary gland, is released, too. 

Your brain continues to sort the day’s information

As established earlier on in this article, your brain does not shut down when you sleep. Far from it, actually. When you slumber, your brain becomes busy sorting information and processing the data involved in the day. This procedure is incredibly important to sustain and retain long term memories. During this time, your brain notes all the information it needs, and prepares these memories for when you need to use them in the future.

Your ADH controls your peeing

Has it ever occurred to you that during the day the need to go to the toilet is necessary every once in a while, but at night when you sleep, you barely feel the necessity?

The anti-diuretic hormone, also known as the ADH, turns off the need to pee every so often at night.

Can’t sleep at night?

There are many reasons why a lot of us have difficulty sleeping at night, but one of the leading causes is mental stress and anxiety. Both problems are so strong, they dictate, rather unhealthily, what the brain thinks of and when it can rest. As a result, one stays up late feeling down and unsure of many things. Now that you know what happens when we sleep, you must take lack of sleep much more seriously.

Insomnia, too, is one of the plenty of sleep disorders the national sleep foundation rallies behind. It’s unclear why certain people, sans anxiety, have a difficult time sleeping after a loaded day’s worth of labor. Many scientists associate the reluctance of sleep with mental illness, but it’s never good to self-diagnose. Consult a sleep expert today! We hope you have enjoyed reading about what happens when we sleep and if so, we hope you take extra time to schedule your sleep and enjoy eight full hours of it.

Sleep and Wellness

What Is World Sleep Day About?

Sleep is an elemental everyday activity that strengthens our bodies and sharpens our minds. Despite that, it’s also one of the most ignored essentials we take for granted today. Far too easily, people—specifically, the working class— get drawn into the promise of hard work. While perseverance is a noble virtue in itself, sleep is a necessity that begs for time and respect. Here is why World Sleep Day came into being.

A mature couple sleeping

To help counter the unhealthy persistence of not getting enough sleep, this day intends to aid those who have sleep troubles. It also seeks to raise a stronger awareness on the importance of sleep, and alter the way people perceive and encounter sleep by providing people meaningful resources to help them in their everyday lives.

How Did World Sleep Day Begin?

As the name implies, World Sleep Day centers on matters relating to everything sleep. Be it sleep medication or sleep education to the social impacts that sleep deprivation can leave on one’s daily life.

More than 50 to 70 million individuals experience a sleeping disorder. Over 20 million people encountering sleep apnea.

Organized by the World Sleep Day Committee of World Sleep Society, this special calendar event began with a pool of health providers and experts. These are people who devoted their time to unearthing sleep research and sleep medicine. Whether healthcare providers or regular civilians, this holiday aims to unite people from all walks of life. The intention is to spark discussions on sleep issues and solutions.

World SleepDay is celebrated every March and is held on the Friday right before Spring. It was Doctors Liborio Parrino, and Italy and Antonio Culebras who founded the holiday. Consequently, the non-profit organization World Sleep Society. As established, this holiday hopes to tackle the burden of sleep problems many people carry.

How Should the Day Be Celebrated?

Perhaps one of the leading most enjoyable things to do in the world, the day is celebrated by doing the one thing people look forward to—sleep! If need be, sleep as long as you want and take the rest of the day off. The invigorating sensation of a well-deserved slumber is every adult’s quickest reward. If you’re extra exhausted from working, sleep is something you’re definitely going to have to invest in.

If you feel like you’re going through a sleep problem or anything at all regarding issues related to sleep, take the time to seek professional help. The management of sleep disorders should never be taken lightly. 

The Supporters

While the holiday is hosted by World Sleep Society, it does not recommend, support, or endorse particular services and products per se. On the other hand, the awareness campaign does accommodate corporate partnerships and sponsorships to help in ushering the success and the realization of the event. Interested parties and those who very much willing to help fund the cause can donate to the sleep fundraiser to raise even a better awareness about the several sleep problems on society.

Mattress Guides

Hybrid Mattress: A Combination of Two Mattresses

Have you ever wondered why there is so much hype around hybrid things? Everything that we know of is being converted to hybrid. Hybrid dogs, hybrid energy, hybrid cars and now a hybrid mattress have become very familiar terms in the twenty-first century. But why do people prefer hybrid over classic normal types?

What Is With This Hype?

The hybrid technology stems from the simple idea of combining two things together to avail the advantages of both at the same time reducing the disadvantages. It has proven very beneficial if done properly. Good research and care can produce quality products with unforeseen advantages and hence they become popular among the public.  

In some rare cases, a hybrid can mean combining more than two items after careful consideration.

What Is a Hybrid Mattress?

Mattress makers around the globe thought of combining the advantages of two different types of mattresses to produce a new one which contains the benefits of both the types. A lot of research has been done in this area. After many trials and errors, the researchers have come up with some new beds with astonishing properties.  Thus hybrid mattresses were born.

What Are the Two Types of Mattresses Used to Make a Hybrid Mattress?

Any two types of beds can be combined to form a new one. When the qualities of the two types supplement each other, they can be called as hybrid mattresses.

But usually pocketed innerspring and memory foam mattresses are used for the purpose. Memory foam is layered on top of the inner spring mattress to give a luxurious and comfortable sleep.

What Is the Cost of a Hybrid Mattress in India?

As they provide the comfort and luxury of two types, hybrid mattresses are a little more costly than average mattresses in India. Though the price range is wide, they are usually available from Rs 10,000 onwards. The high-end types can cost up to Rs 75,000.

If you put your comfort above the price, you can surely go for a hybrid type mattress.

Where to Buy Hybrid Mattresses in India?

Hybrid mattresses are not so common compared to other types of mattresses in India. But they are available online with many discount offers that will put a satisfied smile on your face.

If you live in a city, you can find them in big stores like IKEA. You have the advantage of choosing from the one that you felt good after laying down for a little bit. If you feel such a firsthand experience is necessary before spending a considerable amount on a mattress, you can go to these stores.

When Are They Best Used?

They can be used by anyone who loves the bounciness of the innerspring mattress and the softness of memory foams. Really such an idea spurred the invention of hybrid mattresses.

The hybrid mattresses are sometimes used as therapeutic beds as the memory foams used in them provides pressure point relief. This is helpful for patients suffering from joint pains, muscle pains and so on. Also, the firmness of the inner spring is advantageous for many who complain about the sinking experience in the memory foam type.

What Are the Benefits of Using a Hybrid Mattress?

Combining the innerspring mattress and the memory foam was done solely for one purpose: compounding the benefits of both types. This gives us an idea about the advantages of hybrid mattresses.


Hybrid beds use memory foam layering above the inner spring. The soft memory foam helps to evenly spread the body weight through the length of the mattress. This avoids applying too much pressure in any one body part when lying in different positions, ensuring a night of very comfortable and deep sleep for anyone.

Less Motion Transfer

If you have a partner who is a restless sleeper, chances are high that your sleep also will get disturbed. The mattress you are using is the main culprit behind this. The innerspring mattress has the problem of motion transfer which is much annoying, especially for light sleepers. Hybrid mattresses, on the other hand, transfers very little motion. This is because of the property of the memory foam layering of the mattress. It absorbs the energy rather than transferring it to the other person. So there is no complaint from both the partners. If you are a light sleeper, surely go for the hybrid type mattress.

More Support

The greatest complaint about memory foam mattress is that it gives very little support. Some say that even though they like the softness of the memory foam, the sinking experience greatly annoys them. In a hybrid mattress, the inner spring mattresses provide the required firmness and support to the bed. This will avoid the ‘quicksand experience’ of the memory foam mattresses.

Better Airflow

The hybrid mattresses allow greater air flow because of the individually pocketed springs that make up the core of the mattress. The advantage of this is that the bed will be much cooler compared to other types available in the market. Hence, these beds provide a cooler sleep for those who live in hot climatic zones. Hybrid mattresses are therefore very useful in India, which has one of the hottest summers in the world.

Health Benefits

As the memory foams give a soft surface, and innerspring provides a firm core, hybrid mattresses are very versatile. These properties are highly beneficial for patients suffering from body pain. The memory foam ensures that even pressure is applied against the body of the sleeper, irrespective of the sleeping position of the person. Thus pressure point pains and soft tissue damages can be avoided. For those with back pain, the firmness of innerspring which gives a neutral positioning to the spine and the cushioning effect of the memory foam guarantees a painless night.

What Are the Cons of Using a Hybrid Type Mattress?

There are a few disadvantages for hybrid mattresses. They are listed below:

Problem of Off-Gassing

Some type of memory foams are found to emit harmful gasses such as Benzene. It is argued that Benzene is a carcinogen.  There are studies which point in that direction too. As hybrid beds mostly use the memory foam as the outer layer of the bed, this problem concerns those who use these beds. Many experts in the field are of the opinion that this outgassing only for only a short period when the foams are comparatively new. They believe that this will not affect the health of the sleeper.


The cost of hybrid mattresses in India is a little higher compared to other types of mattresses. Though low-end hybrid mattresses are available around Rs 10,000, a decent mattress can cost well above Rs 25,000. This makes the mattress less affordable for those who don’t get a fat paycheck every month.


Though the hybrid mattresses are not the heaviest among the mattresses, they cannot be classified as light mattresses. The inner spring core contributes heavily to the weight of the mattress. This heaviness of the hybrid mattress makes it difficult to move and hence are not portable. Sometimes, dusting is also a problem for this type of mattresses

Sleep and Wellness

How to Wake Up Early Without Feeling Fatigued

‘I am not a morning person,’ quite often you hear someone declaring this about to himself /herself with absolute surety. We avoid early morning appointments. When we are forced to wake up early, we are groggy and grumpy for the rest of the day.

So, is it really beneficial to wake up early? What happens to our mind and body when we become a morning person?  

A girl disturbed by alarm clock

Waking Up Early Has Many Benefits:

  • Mornings are the most productive part of the day; you can accomplish more.
  • It’s a great time to relax and do things you enjoy. 
  • No one likes to commute during rush hours. Waking up early gives you plenty time to commute avoiding rush hour traffic.
  • Got goals? There’s no better time to accomplish than early mornings.
  • Improved mental health and well- being. Studies have shown that early risers have better mental health and are less prone to depression.
  • When you wake up early you decline late night activities to get better quality sleep and hence you wake up with a clearer mind and better focus.
  • If you have been a night owl all your life, is it really possible to change your sleep habits?
  • The answer is yes, with little patience and persuasion you can.

So having read the benefits, there are different ways to train your body to wake up early.

How to Wake Up Early?

Schedule Your Sleep Time

Scheduling your sleep time is important if you want to get 7-8 hours of sleep and wake up early feeling fresh and invigorated. While it might be hard to get on a strict sleep schedule from the very beginning, the key is to be consistent. If you are used to sleeping at 1 AM, you might find it difficult to suddenly shift to 10 PM. You can start with gradual shifts in time and make your way to your desired sleep time.

Begin by Sleeping at Least 15 Minutes Earlier

Working your way by sleeping at least 15 minutes earlier can help you wake up at the target wake time up slowly. Making slow shifts can help you train your internal body clock to accustom itself to the ideal sleep schedule.

Avoid Caffeine Close to Bed Time

Your evening cuppa should not be later than 4 pm. Caffeine and other stimulants like tea and chocolate can mess up with your body’s internal clock. Avoid coffee at least 5 hours before scheduled snooze time to help you get quality sleep. This includes sodas, energy drinks,andother caffeinated drinks.

Keep the Alarm Clock at a Distance From the Bed

Setting an alarm to wake up early could be a good thing as you are getting into the rhythm. Many times, we hit the snooze button just to catch a few blinks. Keeping your alarm clock at a place where you will need to get out of bed to switch it off, can help you snap out of the snooze mode quickly.

Avoid Drinking Too Much Water at Bed Time

Drinking too much water before bedtime could increase the number of trips to the loo at night, thus waking up multiple times. Disturbance like this makes it difficult to fall backsleep. Generally, the urge to urinate tapers down towards the night allowing you to sleep uninterrupted seven to eight hours. However, drinking large quantities of water at night can lead to a disturbed sleep cycle.

Avoid Late Night Dinners

Late night snacks kick starts your digestion process when you are lying down resulting in reflux. Having an early dinner promotes disturbance free sleep. In addition, late night dinners may also have an impact on that diet you are so strictly following. Joy Dubost, a spokeswoman for the Academy of Nutrition and Dietetics said, “For years, we said a calorie is a calorie no matter when you consume it. I don’t know if we can say that anymore, based on emerging research. The timing of a meal may potentially have an impact.”

Revaluate Your Strategy if You Fail

Do not be discouraged if, despite all your sincere efforts, you fail to wake up early. Sit down and go through all that you did to make it happen. What went wrong? Working out a better plan will surely lead you to success. The secret istkeeptrying.

Your Pet to Your Rescue

Having a pet can have great health benefits. Scheduling your pet’s walk in the morning could be a great reason to be up and about. Get out and experience fresh air and bond with your pooch. Believe me you won’t need an alarm clock after that. Continuous licking and whining, and boy, can you sleep after that?

Plug Out Technology Before Bed Time

A young female looking at her phone before sleeping

Stop using your laptop and smartphones in the bedroom. Technology can be a great distraction when you are planning to go to sleep. Limit the use of phones and laptops late into the night. Sleep experts have been advocating a lock-down of gadgets before bedtime in an effort to encourage better sleeping habits.

Various jobs and school schedules require us to wake up early. To make waking up part of your system. Do not wake up early for the sake of your job or assignments. Human brain builds associations with actions. Associating something pleasant with the act of waking up early is a great way to be successful in your effort. Getting yourself excited for a good breakfast recipe or a pleasant walk is a great way to bring about positive reinforcement.

A word of caution though, not everyone is born to be an early bird. Not everyone may be successful at it. What is important is getting good quality sleep and slowly working way to wake up early enough to have sufficient time to begin your day in quietness and peace.

Sleep and Wellness

How to Sleep Fast? 6 Tricks to Fall Asleep

The world is constantly changing, and some may say, it is upgrading. Life has become so much easier with new technology taking over every part of our lives. However, we are paying the price for it too. We sleep much lesser, we are constantly stressed and sleep deprivation is seriously affecting our mental and physical capabilities. More people are lying down in their beds, in the middle of the night, red-eyed and unable to fall asleep. They all have one question screaming in their minds, HOW TO SLEEP FAST?

First, we need to make something clear. Sleeping fast is not a one-time solution. We need to program our internal clock to feel sleepy at a particular time and wake up refreshed. To do this, we have compiled a list of tips and tricks to get your eyes droopy. 

So, How to Sleep Fast? Here’s What You Do!

Keep Your Phone Aside

A lot of people think that watching videos until they fall asleep is a good idea. With the onslaught of videos following the ASMR trend, people are reaching for their phones every night and watching these videos. But blue light has been far from the right answer to your insomnia. In fact, the blue light from your screen triggers your brain to become awake. 

Heed our advice and however hard it may seem, keep your phone locked up when you climb into bed. That said, no cheating with your iPads and your television sets. Watching tv at night is just as bad as using your phone. Your devices have no place in your sleeping habits. 

The 4-7-8 Method

Breathing is an integral part of relaxing your chattering mind. In fact, popular yogi, Adriene, often says in her videos that our spirit is in our breath and we need to always pay attention to it. The 4-7-8 method is a quick breathing technique to relax your mind and invite the ever-evasive sleep. Here’s how you do the 4-7-8 method. 

  1. Place your tongue on the roof of your mind, right behind the front teeth. 
  2. Exhale through your mouth making a whooshing sound. 
  3. Inhale to a count of 4 and keep the breath in for a count of 7. 
  4. Exhale to the count of 8, making the same whoosh sound. 

You can repeat this exercise 3-5 times till you are completely relaxed and sleepy. 

Use Blackout Curtains

Our bodies are created to wake up when there’s light out and sleep when there is darkness. In fact, this is the natural rhythm of our bodies. However, in modern times and city living, there are always lights on the street, lights from nearby stores and lights from vibrant city life in general. These lights can cause sleep disruption by triggering your brain to stay awake. 

You can’t go out on a rampage and cause a blackout. What you can do is invest in blackout curtains. These curtains will stop light from entering your bedroom and cause a cool, dark environment that is perfect for sleeping. This environment will drive your brain to relax and cause you to sleep quickly. 

Your Mattress Might Need to Go

Often, one of the things that is keeping us up is the very thing we sleep on. A mattress that is saggy, too soft or too old can cause you to feel uncomfortable. Usually, people who are tossing and turning at night need to take a good look at the mattress. While plush, soft mattresses are what constitutes luxury in the movies we watch, they are no good for our sleep (and our backs). 

The right type of firmness a mattress needs to be is medium firm. These days, online mattress retailers are championing for medium-firm mattresses as not only do they help induce comfortable sleep, but they are also good in relieving pressure points from the body and providing the right amount of support to cradle the contours of the human body. 

Meditate Lying Down

Meditation is an effective tool used by people when they need to clear out their minds. It is also effective for people suffering from insomnia. While clearing out your mind can help you relax faster, it also triggers a physical calmness that can help you fall asleep faster. To do this, lie down on your bed, perfectly still. Don’t move around, even if you feel restless. Take a few deep breaths and observe how your body feels. With each breath in, take account of the cool air rushing in and with each breath out, focus on the warmth in your nostrils. 

It is perfectly normal for thoughts to creep back in. However, don’t force it out. Take the thought that wants to be in the limelight and observe it. While you begin this experiment, you will notice that the thoughts that wanted to fill your headspace will stay back as it is not important or relevant at this moment in time. Many people usually fall asleep during their meditation session itself so it is best to do it lying down. 

Do a Relaxing Activity

A girl sleeping on bed while listening to songs

After 15 minutes in bed, if sleep still evades you, you might want to get up and leave your bedroom. Head over to your living room and partake in a relaxing activity. This could be reading a book or sipping on a warm cup of chamomile tea. Don’t stay in bed stressing out about the time and your inability to sleep. In fact, stop thinking about it completely. 

You may not want to associate negative feelings or energy about sleep on your bed. Once you begin your activity and start to feel sleepy, don’t rush back into bed. Take your time, take a few deep breaths and saunter back to bed in a relaxed manner. 

A good night constitutes relaxed, deep sleep. This occurs when you are able to achieve quality sleep hygiene every night. If you repeatedly stay awake, you may have a problem with insomnia, stress or anxiety where your nervous system is asking your body to stay awake. To overcome this, you need to be able to adequately relax, leave behind the problems of the day and take part in relaxing sleep rituals till you are able to program your body clock to adhere to your sleep schedule.