Sleeping is great, but an insomniac usually misses out on this. A lack of sleep can lead to serious health issues, and we are sure that you do not want that. Apart from this sleeping problems can also lead you to being grumpy and frustrated. Hence, people have devised their own list of remedies to cope with this problem. These remedies can be anything from meditation to drinking herbal teas.
So if you want to enjoy a good night’s sleep then read on, folks.
Stop midnight snacking and refrain from certain foods
That cookie in the fridge might taste great, but it will disturb your sleeping schedule. Recent studies suggest that in order to improve our sleep cycle, we need to lower our intake of certain foods. These include heavy foods, fried foods, and citrus infused foods. Carbonated drinks taken late at night also aid your sleeping problem.Nonetheless, some of still fall prey to midnight cravings. The trick here is to control yourself; or if you can’t then eat fruits. Other helpful remedies include having dinner early, which consists of fresh vegetables and lean meat.
Sunlight always helps
Whoa, we’re not asking you to bask in the sun for hours on end. We mean that you should design your routine in such a way that you can get enough sunlight during the day. This will help you to relieve stress and sleep better. Even in your busy schedule, it is important to spare time for a walk or some form of light physical exercise.Hence, start working on getting your daily dose of vitamin D to boost your mood and mind.
Get some exercise
Exercise can help reduce the amount of stress-inducing hormones, and who would know better about stress than an insomniac? Try not to exhaust your body from a workout just hours before you go to sleep.We recommend that you take exercise in the morning instead. This is more effective on body rhythms than exercise at the later time of the day. The science behind exercise helping falling asleep is that when we exercise body temperature rises, which takes about 6 hours to cool down. When we reach to cooler body temperatures, it helps with sleeping problems.
Refrain from excessive napping
Sleep is good for the body but sleeping at the wrong times is detrimental for your sleeping cycle. If you’re an insomniac, then minimize your nap time. Experts suggest that an ideal time for a power nap should be between 20 and 30 minutes. These naps help focus on daily tasks better, improve attention span, and mood greatly. Apart from reducing nap time in the day, practicing a regular bedtime routine is important.
Developing bedtime routines
Firstly, try developing a healthy and doable routine to follow. An example of this could be to take a soothing bath before bed or light reading. Moreover, wearing pajamas regularly trains the brain that it is bedtime, which is another effective remedy to solve your sleeping problems.
Say ‘No’ to electronics
Stay away from distractions like watching TV, or browsing social media late night. The bright light of phones immensely hinders with your sleep cycle.You also need to stop checking your Facebook and other social media news feed in bed. This tends to awaken your mind more, thus decreasing your chances of falling asleep on time,
No late night coffee
Coffee contains high amounts of caffeine. Caffeine makes you more alert and keeps your brain active for longer periods. As a result, you should minimize your consumption of coffee. I mean, it might be a great way to start your day, but it isn’t a remedy to solve your sleeping problems. It stays in the system for about 12 hours, making it difficult for you to fall asleep. Drinking fizzy drinks and energy drinks is not recommended either as they have high sugar content. Chocolates are also another stimulant causing sleeping problems.
Cozy environment
Your atmosphere impacts your sleep. Therefore, try and create a cozy environment to fall asleep easily. You could start by dimming the lights in your room; you should also keep temperatures low as they will enhance your quality of sleep. Use dark curtains along with dim lights, and an eye mask to help sleep better.Make your bed as comfortable as possible and invest in a good mattress and pillow. The bedroom should be an abode of sleep, so refrain from setting up your expensive T.V. sets and gaming zones there. All stress related items should be out of your personal space.
Aromatherapy
Rubbing lavender oil on the wrists and temples in a circular motion will soothe and relax your body. The natural earthy smell induces a calming effect, which will help reduce sleeping problems. If you do this on a daily basis, your brain will take it as a signal to relax. Aromatherapy helps insomniacs asleep more easily. If you are having a difficult time sleeping at night, then a sniff of lavender and a lukewarm cup of lavender tea should do the job.
Yoga and Meditation
Yoga has a natural calming effect on the body. If you do yoga along with regular meditation before sleeping it will clear muffled thoughts. Start by lying comfortably on the yoga mat and focus on simple breathing exercises. These will slow down heart beats, and help better prepare for sleep.Research shows that mediation is a powerful remedy for an insomniac’s disturbed sleep cycle.
Herbal teas for insomniac
Caffeine free natural herbal tea is one of the best remedies.A warm chamomile or valerian tea has a calming effect before going off to bed. The tea has natural soothers that calm you down. Hence, you can substitute these teas in place of soft drinks and other carbonated drinks to fix your sleeping pattern. Additionally, your metabolism will also improve. So throw those cans away and replace them with herbal teas, which are now available in a wide variety of exotic flavors. Chamomile tea is tasty and refreshing as the same time solving your insomnia and sleeping problems.
Quitting smoking
Nicotine is a powerful stimulant found in the tobacco plant which acts like caffeine. This means that it disturbs your sleep cycles. Researchers have found that smokers were more tired when they wake up in the morning compared to nonsmokers. So throw away those hidden packs of yours and pick up a bar of chocolate or activity that will help you quit more quickly.
Mineral sleep boosters for insomniac
Insomniacs like you should take calcium and magnesium sleep boosters. These boosters reduce sleeping problems greatly.However, make sure that you consult a doctor regarding the dosage of these as low doses can cause diarrhea. It is recommended to get a greater amount of minerals from natural produce rather than from pills. Banana is a rich source of magnesium, so having one-half an hour before bed can help to fall asleep quicker.
Cognitive behavioral therapy
CBT focuses on changing the thought process of an insomniac. This targets thoughts that induce stress or continuous periods of depression. CBT is proven to be better at reducing sleeping problems compared to sleeping pills.We recommend that you maintain a sleep journal where you note down your time of sleep.
Melatonin
This is a hormone produced by the brain, which induces sleep. It mainly activates when there is no light and body is physically and mentally exhausted. Melatonin productions boost through the consumption of cherries. Cherry juice is one of the best sources of melatonin.
No more need to claw your eyes out just because you can’t sleep or stare at the ceiling. You can experiment with these easy remedies and lessen your sleeping problems. If you want to fall sound asleep then adopting a healthy lifestyle should be on top of your to-do list. You need to take a break from this exhausting world more than ever to feel refreshed and revitalized for the next morning. All you insomniacs out there should give it a try. Trust me you’ll be able to sleep more effectively and soundly. So say goodbye to those permanent dark circles and say hello to a fresher and more enthusiastic mood!