End Insomnia With These 15 Easy Steps
#BedHairDontCare - Amazing Tips To Sleep Like A Baby
1. Turn your bedroom into a cozy little haven for sleep. The room should be calm, cool, dark and quiet. Make sure it’s clutter free too. The recommended temperature is 60 to 64 degrees fahrenheit, since a cool body will more readily release melatonin - that amazing hormone that puts you to sleep.
2. Give yourself a regular bedtime, as well as a regular time to get up in the morning. This small habit will have you sleeping more regular and much better within 21 days.
3. Find the perfect pillow. Three questions to ask yourself before buying a new pillow: What is your sleeping position? How big are you? What is your personal preference? All three of these factor into the type of pillow you should be using for your body type.
4. Buy a comfortable mattress and linens to match. You spend roughly one-third of your life in bed, so you should use breathable sheets and pillows that control your body temperature for a better night’s sleep. Check out NuSleep bedding for the ultimate climate control in your bed.
5. Don’t go to bed hungry, but don’t eat a full meal. You can snack happy before bed by eating foods that promote sleep by releasing that amazing melatonin.
6. Avoid watching thrillers, scary movies or ball games that get your heart pounding before bed. While it’s best not to watch TV before bed, something fun and light-hearted is much better than a stress inducing scary film.
7. Get your eyes bed ready and turn down your computer light. F.lux is my favorite way to calm things down and it’s totally free. The handy app makes the color of your computer screen resemble the current time of day, so your body recognizes that bedtime is getting close.
8. Use your bed for sleep and intimacy - only. Try not to use your bed for reading, watching TV, snacking, working, checking emails, or taking in the day’s events. Your mind needs to feel calm in bed. Not stressed about things of the past or future.
9. Avoid long naps after 3 p.m. If you need a nap during the day, make sure it’s no longer than 20 to 30 minutes and the earlier the better.
10. Exercise before you eat dinner. Exercising too close to bedtime disrupts sleep. Some studies have even shown that regular exercise can reduce chronic insomnia.
11. Avoid caffeine in the late afternoon and evening. If you need a pick me up, grab a cup of tea instead of heavily caffeinated energy drinks.
12. Take a warm bath with lavender oil one or two hours before bedtime to help you calm your mind and relax.
13. Thirty minutes before going to bed, start to wind down by listening to soothing music, reading a good book, getting a massage or being intimate with your partner - and dim the lights.
14. Relax your mind and body before bedtime by gentle stretching, doing some relaxation exercises, or lighting an aromatherapy candle or oil.
15. Meditate. No matter what your lifestyle or religion there are several meditation techniques that can help you get a sincerely sweet night’s sleep. From yoga nidra to scriptural or guided meditation, explore what works best for you and incorporate it into your bedtime routine.
- Romell Bhaala