Nowadays a good sleep is a big luxury. We are the society that stays up all night to work, study or have fun. However, going without adequate sleep carries with it both long and short term consequences. It can affect your mood, ability to retain and learn information, and may increase the risk of serious diseases and accidents. Constant stresses of life and work issues will leave anyone tossing and turning all night. Those people who have a more sensitive nervous system are inclined to suffer from insomnia.
Getting a good night’s sleep is extremely important to your brain function. Furthermore, sleep can affect proper hormone balance. I hope this article will help you adopt all necessary habits that encourage better sleep.
1. Reduce caffeine intake
The stimulating effects of caffeine take hours to wear off and can wreak havoc on quality sleep. Try to eliminate it from your daily diet and you will notice the improvement of your sleep patterns. If you can’t live without caffeine, you can replace it with water or herbal tea to boost your energy and health naturally.
2. Enjoy the night sky
When stress strikes and you can’t fall asleep, just get out and enjoy the night sky. Even if it’s just for 15 minutes, you will feel much calmer, and more relaxed and ready to drift off to sleep. It’s hard to relax during the hustle and bustle of the day. So grab your chamomile tea and enjoy watching the stars come out one by one. You won’t notice how quickly you’ll feel the stress melting away.
3. Avoid the light
It’s necessary to do the same things before sleep to give your body a signal that it’s time to wind down. First of all, you should get rid of any bright lights you might have in your bedroom. The bright light stops the production of melatonin in your brain. You can use the lights with dimmers, or heavy curtains, or an eye mask to block the light. Keeping computers, TVs out of the room will strengthen the mental association between your bedroom and sleep. If you can’t get relaxed due to some annoying noise, then use earplugs.
Reading is one of the most popular ways to relax before sleep. It is better to read the book that you’ve read before where you know the ending. This kind of activity is absolutely individual, because some people gain the opposite effect. As a result, reading makes them more awake, especially if they opt for an extremely exciting book. I think, a good novel will do the trick just fine.
5. Take a hot bath
One of the most effective ways to fall asleep despite stress is to take a hot bath. You should take it at least one hour before bedtime. Mix ½ cup Epsom salts with a few drops of your favorite essential oil. Soak for at least 20 minutes to help you relax and fall asleep faster.