People with insomnia sleep less or inadequately, even though many of them have all the time in the world to lay down and rest. Insomnia isn’t defined by the number of sleeping hours because it can vary from one person to another. In many cases, insomnia is associated with problems such as stress, pain and medical conditions. If you treat these problems, you can promote better sleep. Also, we’ve rounded up some of the relaxing bedtime rituals that you might want to implement into your day-to-day routine.
A quality bed is a must have
Your bed is the most important piece of furniture in the house, because we spend a third of our lives in it. Soft, worn-out or too firm mattresses can weaken the back muscles and lead to distortion of the spine and cause pain. High-quality mattresses are made exclusively of natural materials, and the most common are latex, cotton and coconut. The best ones are made of latex with a hard core, usually from coconut. Also, there are cheaper versions such as synthetic mattresses, but before purchasing one, be sure to try it.
If you are a fan of bubble baths, it’s recommended to have them an hour or two before sleep. To make your bubble bath experience more exciting and fun, add a natural bath bomb, light some scented wholesale candles to create a perfect Zen atmosphere, add a few drops of essential oils and enjoy the silence. Your body temperature is crucial to regulating sleep, and by taking a warm shower or a relaxing bubble bath before bed, you will sleep like a baby.
Write a journal
They say we should write down all our worries, problems and troubles because it helps us stop thinking about them. Once you write all your ugly memories on paper, you finally have some free space in your head to let in the happy thoughts. Therefore, you’ll be able to focus on the things you’re grateful for, and it will definitely help you sleep better and wake up more relaxed and happier in the morning. Believe it or not, writing a journal offers many benefits since it reduces stress, helps you solve the negative thoughts, and makes you see the positive aspects of life more clearly.
Dim the lights
Dimmed light before sleep can ease your sleeping process. How? Spend the last hour before bedtime in a room with dimmed light. The sleep hormone or melatonin starts to produce when there is a reduced amount of light. People with insufficient production of this hormone in the body suffer from insomnia or decreased ability to achieve deep sleep, which is often the case with the elderly. Meditation is also beneficial for the increased secretion of melatonin hormones.
Diet plays an important role
It’s essential to avoid caffeine later in the evening, because its high intake can significantly affect sleep and cause insomnia or anxiety. Apart from tea, coffee, and soft drinks, pay attention to your caffeine intake that comes in other forms, such as chocolate. Also, avoid overeating before bed because we all know it’s bad for your weight and there is a great chance you’ll be having nightmares and have a hard time falling asleep again. You must eat food that is rich in magnesium, because magnesium is a natural sedative. Lack of it causes nervousness, anxiety, sleep disturbance, muscle trembling and pain. Therefore, consider eating nuts, avocados or bananas.
Avoid coffee and drink tea instead
Many experts claim that no tea would help you beat insomnia after just one intake, but if you drink it regularly, you could sleep more easily after a couple of nights. Lavender tea has long been known as a drink that calms nerves, relaxes muscles and works beneficially in sleep disorders. Prepare your own by covering 2 teaspoons of lavender flowers with 2 dl of water. Let it steep for ten minutes and sweeten with honey. Drink it before bed, since it’s likely to promote better sleep.
Your brain needs a rest
Postponing sleep because you’re too busy scrolling through your cell phone is the worst bedtime activity ever. Learn how to switch off from the world and put your phone away, at least at night. Just think of all the tasks you must complete the next day, and I guarantee you’d want some good sleep. Lack of sleep makes you grumpy and unable to function properly during the day and at work. Turn on the airplane or silent mode, and read some light literature instead.
Regular sleep and a stress-free life are precious, so be kind to yourself and follow some of these great tips.
By Chloe Taylor.Add to favourites