Sometimes you wait every day for that moment when you can get home and go to sleep, but then when that moment comes.. you lie awake for hours unable to fall asleep
The stress of everyday life makes it a very common problem for millions of people all over the world.
If you’ve experienced this yourself, try the ideas listed below. Each of them works great and will help you sleep perfectly at night and the next morning you wake up feeling full of energy. Good night for tiredness!
When it comes to getting a good night’s sleep, there are a few things that we can do to help our bodies get the rest they need. Here are some tips:
- Eat foods with magnesium: Research shows that magnesium plays a major role in helping us sleep through the night. Try chewing on foods that are rich in magnesium such as pumpkin seeds, spinach, and Swiss chard. Alternatively, you can take a magnesium supplement about half an hour before bed.
- Take a short nap in the middle of the day: A 10 to 30-minute nap in the afternoon can help ensure you get a good night’s sleep. However, sleeping for longer periods during the day may cause you to struggle with falling asleep at night.
- Use the bedroom only for sleeping and relaxing: Keep your bed only for sleeping so that your brain associates the bedroom with sleep and relaxation. Avoid working or doing bills in your bedroom.
- Keep a cool bedroom: The ideal temperature for a good night’s sleep is between 15-23 degrees Celsius. A warmer room can lead to more awakenings in the middle of the night.
- Take a hot shower or bath before bed: This can help your brain to relax, while the rise and fall of body temperature leads to poor sleep.
- Wake up at a fixed time: Just as it’s best to go to bed at a fixed time every night, it’s a good idea to wake up at a fixed time in the morning – even on weekends. Irregular sleep patterns, and waking up at irregular hours can lead to poor sleep.
If you’ve been staying up late lately, you may need to make up for the missing hours of sleep. One way to do this is by going to bed an hour earlier than usual. If you’re having trouble falling asleep, don’t lie awake in bed for more than 20 minutes. Instead, get up and engage in a relaxing activity like reading a book or listening to music. Checking your medicine cabinet is also a good idea as some medications can prevent you from sleeping well. If you suspect that one of your medications is the cause of your poor sleep, talk to your doctor about the side effects and how to treat them.
To help you fall asleep, try placing your alarm clock away from your face. Watching time ticking by can cause stress and make it difficult to fall asleep. The blue light from electronic devices disrupts the biological clock, making it harder to fall asleep. To avoid this, try not to watch TV or browse your phone for an hour or two before bedtime.
Taking steps to create a relaxing environment can also help. For example, the smell of lavender can be an antidote to insomnia, so you may want to burn lavender-scented candles or use lavender essential oil. Additionally, relaxing your muscles can help you fall asleep. Start by stretching your feet and holding for a few seconds before releasing. Repeat this process for each muscle group in your body, from the feet to the head.
Creating a conducive sleeping environment involves reducing the amount of light in your bedroom. Bright light, especially blue light, can cause sleeping problems. Dimming the lights or using soft lighting can help you relax and fall asleep. Exposure to daylight helps balance the biological clock and promotes good sleep. During the day, spending time in the sun can help you feel more alert and awake. At night, clean air can help you relax and fall asleep more easily.
Finally, drinking something hot like a glass of warm milk can help you feel calm and relaxed. And, putting a clove of garlic under your pillow may seem strange, but the sulfur in garlic and its aroma can have a calming effect, helping you sleep better. While the aroma may be strong at first, you’ll get used to it after a few days and sleep like a baby.
