Have trouble sleeping? You are in the perfect place. We all suffer from insomnia temporarily sometimes in our life. Insomnia is a sleep disorder where an individual faces difficulty getting quality sleep. People suffering from sleeplessness have disturbed sleep and often wake up feeling tired, dizzy, low energy levels, and may decrease concentration levels.
Insomnia is terrible! We understand, although we may laugh it off, sometimes saying, “oh, you can’t sleep at night either? Same cause I toss from one side to the other too”. But it’s not something to brag about.
We pop a pill or two to get some sleep at night, which can prove to be very harmful in the long run as you may get immune to the pill’s effects and may get stuck with insomnia for longer. Also, sleeping pills are very addictive, and you may get dependent on them for life.
Lavender contains sedating properties. Lavender essential oils can help you sleep better at night. Try spraying a few puffs of lavender oil in your room or put it in a diffuser. Other than that, you can put some drops on your pillow or a better method, get the water running, and add a few drops of oils to a hot bathtub.
You can even consume Lavender orally to enjoy its effects. Furthermore, Lavender is also very good for getting rid of anxiety and to relieve pain.
Try incorporating exercise or any sort of physical activity into your daily routine. Exercising for an hour at least or 20 minutes a day can improve your sleep and your overall health. Here is how.
When you exercise, you work muscles out. And to recover, your muscles, in return, use up all the stress hormones and energy in your body. With an extinguishing amount of stress hormones in your body, you are bound to feel less anxious and stressed out.
Many people like working out at specific times, going for a morning walk, or stretching out before bed. What this does is it sets up a clockwork routine for your body. And that helps you sleep and wake up at specific times, which brings us to our next point.
Sleep and Wake Up At Specific Times
Numerous researches show how beneficial sleeping and waking up at the same time is. For starters, this takes away the quest of tossing and turning in your bed for a good hour before you can feel the first slumber.
But getting to sleep quicker is not all that it does. It dramatically improves your sleep quality, as well. And that takes away the temptation to snooze the alarm just one more time to see if an extra 5 minutes of sleep is going to make you feel any better.
You can also listen to music when going to sleep. Music will help you go to bed on time.
With a clockwork-like routine of sleep and good quality of it, even 4-6 hours of sleep will be enough to have you all charged up. So, to think of those one or two odd days when you have to stay up late for work or catch a flight early in the morning, you will adjust perfectly fine.
Watch Your diet
The food you eat has a big say in how you feel or how your mood is. Foods that digest slowly, like fats, will use up a lot of your energy to digest and cause an uneasy feeling before bed. Similarly, foods that digest much quicker, like fruits and vegetables, will give you the dose of energy you need and not cause additional stress.
However, you certainly cannot limit yourself to the “healthy greens” in your diet. You need a bit of protein for energy and sugar and fats for the flavor every once in a while. So why not manage your diet when you eat lighter food items near bedtime?
And to top it off, you can turn to some food supplements to improve your sleep. Herbal solutions like Chamomile tea and Red Dragon Kratom work wonders for putting you to sleep. To make it even better, these are a far healthier alternative to sleeping pills and a shot of whiskey as they have no side effects either.
Reduce Your Screen Time
The one thing that affects the quality and duration of sleep more than anything else is screen time. The more time you spend staring at screens, be it T.V, Smartphone, Tablet, or a Laptop, the drowsier you feel all day. And why is that?
It is because the blue light from screens trick your body into believing that it is still day. And not yet time for an eye shut. You surely can relate to how your bedtime slips from 9 to 9 30 and even 10. It is more like how easier it is to stay up till 6 than wake up at 6 in the morning.
With that said, it does sound like an alarming thing to cut off your list, but it wouldn’t be much practical. You have to work and respond to social contacts. But what you can do is to limit your screen time around the hours of your sleep.