It’s obvious you can’t sleep and that’s why you clicked on this article. Welcome to the club, Insomnia is one of the worst conditions affecting 50 % of the population but you don’t need me to tell you that and let’s not waste time with statistics. Let’s get right to the point. You just can’t sleep and regardless of what you do, there’s no chance of shuteye till you resort to medication. Well! Either you aren’t relaxed or there are external factors causing your lack of sleep. Try out these techniques for relaxation on how to sleep better.
Not many actually do this but unless your sleeping zone isn’t a comfort zone, how in the world will be you be? Follow these tips.
Instead of worrying about the tasks and work you have to do tomorrow, write them down in a notebook. Let them remain on paper rather than in your head.
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Relaxation is the most important factor on how to sleep better. More often than not, it is the tension and stress that causes insomnia. Try out these relaxation exercises to de-stress your body.
Learn to relax your muscles
There are plenty of sleeping tunes online such as rain, light thundering or sounds of the ocean which are regarded as non-threatening sounds. Set your cellphone or sound box to play such soothing sounds which is the best way on how to sleep better.
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Dr. Andrew Wild practicing integrated medicine says 7-8 breathing technique definitely helps someone sleep better. Breathe in 4 seconds then breathe out 8 seconds. Hold your breath for 7 seconds then breathe again, do this for 4 times. Incorporating this into yoga on how to sleep is even better. Here are some great yoga poses for sleep.
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Studies have proved that a tepid and cool shower in the night is a good way to ensure some valuable shuteye. If you have warm shower then end it with a rinse of cool water. To know the right temperature and when to have a shower click here. When Is The Best Time To Take A Shower? Science Reveals The Answer
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One of the proven ways on how to sleep better is to concentrate on some happy event in your life which was totally relaxing. Concentrate on a relaxing image such as the beach or sky and try to remember details. If you get distracted go back to the beginning.
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Top 3 Herbal teas to help you sleep: Chamomile, Mint and Lavender Top 3 foods to help you sleep: Banana, Berries, Low fat Yoghurt, Oats with honey
Bananas contain magnesium and potassium which are muscle relaxants. It also contains an important amino acid called tryptophan which is converted to serotonin and melatonin a hormone responsible for inducing sleep.
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As it approaches night, the pineal gland in your body produces melatonin, a hormone that induces sleep. Light has an adverse effect on melatonin and darkness produces more melatonin instructing the body to sleep.
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Early to bed and early to rise isn’t rocket science. The biggest mistake many of us make is to sleep late. When you sleep your body goes through various stages of sleep where the stage of deep sleep is important to rest your body. Sleeping late means the stages of deep sleep occur towards the morning when it gets light signaling your biological clock to awake. So you’re basically going against the mechanism of your body to function normally.
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The position in which you sleep can impact your health as well as sleep.
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Sleeping is difficult if you’re focusing on different tasks. While some people do sleep watching telly or reading, others who have insomnia don’t. Follow these steps to prepare your body for sleep. Your target time should be preferably 11pm.
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Essential oils such as Lavender oil is an excellent stress buster which can help you sleep. Sprinkle some lavender oil on your pillow or put a few drops in your hand cup your palms and inhale the scent deep into your amygdala gland which is the emotional center of your brain. Then use carrier oil such as almond or coconut, mix a few drops of essential oil in it and rub it on your abdomen, temples, wrists and feet. Other oils that can help you sleep are valerian, Roman Chamomile and Bergamot.
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Your fat burning hormones are activated during sleep: lack of sleep decreases leptin the apetite decreasing hormone while gherlin the hormone that spikes apetite increases causing you to overeat.
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