Sleep can be tricky, some of us have no problem falling asleep while others of us can’t remember when the last time we had more than 4 hours of sleep in a single night. Insomnia is a clinical disorder and if you believe you suffer from it talk to your doctor, but if you are just tired of being tired here are some tips to help you fall asleep more naturally and restfully.
1. The Evening Walk
A 10-20 minute walk in the evening after dinner will help you digest your food and cool off the body. Also, walking in a peaceful environment can help calm the mind going into your evening.
2. A Nice, Hot Shower
This one doesn’t work for everyone, but for most a nice hot shower in the evening is great for relaxing the muscles of the head and neck and increase blood flow to the skin and the extremities. Finishing off with a cool rinse can help cool your body temperature so you can slip under the sheets comfortably.
3. Hit the Lights
When bright lights, or a lot of lights are on around you, your eyes tell your brain that it’s still ‘awake-time’ and blocks the release of melatonin, a chemical which makes you sleepy. Without the normal release of melatonin to make you tired and ready to doze off to sleep you stay awake restless, and usually hungry. Try dimming the lights or use candles for an hour or two before bed and let your brain’s sleep factory turn on.
4. Have a Low GI Snack
Some people don’t mind going to bed slightly hungry, but some can find it difficult to relax with a hungry gut. Having a small, low Glycemic-Index snack like celery with natural peanut butter, rather than bread or crackers, can satisfy your hunger without keeping you awake with a sugar-rush.
5. Drink Tea
In terms of keeping your body clean and heathy on the inside, there are few daily habits that are as effective as consuming antioxidants. Green tea is full of the things, and they help prevent free-radicles from tearing up the cells inside your body. Other kinds of tea, such as chamomile and roobios tea can help calm you down while getting ready to start counting sheep.
6. Chill Out
You can’t cone home from work at 6, hit the gym at 7, eat at 8, put the kids to bed at 9, shower at 9:45, and be in bed at 10 and expect to have a good night’s rest. Chill out, do yourself a favor and take a few minutes to get ready for bed.
Many forms of meditation are practiced all over the world to help with restlessness, but a very simple and effective method of meditation is simply sitting or lying in a comfortable position and focusing on your breathing for 10 to 20 minutes each evening (perhaps after some chamomile tea with the lights dimmed.) Many people have difficulty with maintaining meditation for 10 minutes when first starting. Never fear, try it for just a few minutes tonight and add a minute every few days until you have reached a length of time that helps you relax enough to be ready for bed.
8. Get Familiar with Your Bed
Many sleepless nights happen when things in your environment change, or when you change your environment by either manipulating it or by relocating to a new one. Whichever the case, in terms of sleep timing, duration, and environment, change is bad, m’kay… Keep it clean, but changing you bedding too often can also result in restlessness. About once a week is generally often enough to keep the bed bugs away while allowing your scents and feelings of the bed to be familiar and psychologically comforting.
I hope these tips help you get the rest you want and deserve. You work hard all day and the best thing you can do to keep it going is get a restful night’s sleep.
Bottom line is; Good night’s sleep = Awesome!