Here’s how to stop sleep problems and to sleep better
How is your sleep?
Do you have trouble sleeping or to stay asleep during the night?
If you have sleep problems, then you know what it’s like to wake up over-tired in the morning, feeling exhausted and wishing you had slept more….
And it’s not just that missing a good night’s sleep makes you cranky and exhausted.
If you consistently sleep too few hours, even a loss of 1-2 hours per night, your mental and physical ability to function suffers as if you haven’t slept at all for a day or two.
Additionally, you have slower reaction time and make more mistakes, which can lead to tragic accidents, not only for you but also for other people, e.g. car accidents.
Sleep problems may have a negative effect on your health and weight
Sleep plays an important role in your physical and mental health.
Lack of sleep can cause health issues, hormonal imbalance and make you gain weight.
Even though some people feel like they function fine with just a few hours of sleep, most research and doctors agree that adults should sleep 6-9 hours per night.
Because our bodies restore the mental and physical energy we’ve used up during the day, while we are sleeping.
Furthermore, it heals, repairs and replenishes critical factors during sleep, like muscle tissues and hormones.
So if you don’t get enough sleep, you’re running down your body.
Ongoing sleep deficiency, too few hours of sleep or restless sleep – may increase the risk of:
- heart disease
- kidney disease
- high blood pressure
It makes such a difference, when you can sleep well enough hours…
If you have slept well, you are more likely to wake up feeling ready for a new day, with energy and vitality that lasts throughout the day.
Studies show that a good night’s sleep:
- improves learning and problem-solving skills
- helps you pay attention and think more clearly
- helps you make decisions faster and to be creative
- boosts your immune system
- helps you handle stress and challenges much better
And in children and teens, sleep supports healthy growth and development.
However, when life is busy and stressful, it can be really difficult to wind down.
It’s easy to lie awake thinking about your job, your finances, kids, family and so on.
So to help you find a way to sleep better and wake up with energy lasting all day, here are some tips for you.
9 tips that can help you to wind down, sleep like a baby and improve your sleep quality
1) Have a regular sleep schedule
Having a regular sleep schedule is super important to improve your sleep. It reinforces your body’s sleep-wake cycle and helps promote better sleep quality at night.
2) Physical activity is great but not too late
Working out during the day helps to physically exhaust your body, making it easier to fall asleep.
Regular physical activity can promote better sleep and help you to fall asleep faster.
Don’t exercise too close to bedtime though, then you might be too energized to fall asleep.
3) Pay attention to what you eat and drink
Don’t go to bed either hungry or stuffed, also limit how much you drink before bed, to prevent middle-of-the-night trips to the toilet.
Avoid eating sweets, chocolate, juice or high-glycemic fruit just before bed. It can spike blood sugar and boost your energy.
Also be cautious with nicotine, caffeine and alcohol. Alcohol might make you feel sleepy at first, but it can disrupt sleep later in the night.
The stimulating effects of nicotine and caffeine can take several hours to wear off and can therefore disturb your quality sleep.
If you want a warm beverage in the evening, chamomile tea is a good option. It has a calming effect on the body.
4) Have a relaxing pre-sleep routine
An hour before sleep time, avoid stressful activities, emotional discussions, work – and preferable all your electronic devices.
Dim the lights at least 30 minutes before bedtime, turn off extra noises, lights and distractions.
Listening to soft music and light reading before bed are good ways to prepare yourself for sleep.
Taking a bath or a shower is also relaxing and promotes drowsiness.
Some people find essential oils, or aromatherapy, a natural and relaxing way to wind down.
5) Your bedroom environment
Keep the temperature comfortably cool—between 60 and 75°F—and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows.
Most people sleep best in a dark room, so use heavy curtains, blackout shades, or an eye mask to block light.
Keep TV, laptop, tablet, mobile etc out of the bedroom. Some research suggests that screen time or other media use before bedtime interferes with sleep.
6) Learn to manage stress and have a journal
Your sleep is likely to suffer, when you have too much to do and too much to think and worry about. It’s important you set priorities and delegate tasks.
Before bed, write down in a journal what’s on your mind and then set it aside for tomorrow.
When you lay down to sleep, focus on relaxing each part of your body, spend a few minutes reflecting on what you’re thankful for, then try to let your thoughts rest.
7) Go to Sleep When You’re Truly Tired
Struggling to fall asleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.
8) Add magnesium food or supplements
A magnesium deficiency can lead to sleepless nights. One study in the Journal of Research in Medical Sciences found that magnesium supplements improved insomnia and sleep efficiency. Opt for 500 milligrams daily or eat more of magnesium-rich foods.
9) Get some sunshine and natural light exposure every day
Natural light exposure helps reset your biological clock and it also balances your body’s melatonin and cortisol levels.
Therefore, try to go for an early morning walk or take a walk during your lunch hour to get a daily dose of sunshine – or at least natural day light – in case it’s a cloudy or rainy day.
10) Use natural sleep supplements
If you’ve tried many things to sleep better, but still have problems, you may want to try a natural sleep supplement such as valerian root, passion flower or melatonin.
You can find them available in a tea or in supplement tablets. But use them for a limited time only. If minimal sleep has become the norm over several weeks or months, consult your doctor.
Before you start using a natural sleep supplement, you should also consult your doctor, especially if you have a health condition or if you take any other medication.
If you’ve tried “everything”, but still have sleep problems this may help you…
This is a natural sleep remedy, it’s all-natural, it should not be habit forming, and there should be no side effects.
I take it occasionally when I have problems falling asleep or to stay asleep during periods when life is more stressful or when traveling.
The main ingredient in this remedy is the hormone melatonin.
I’ve tried melatonin in pills before, but for me, they didn’t work so well.
The melatonin I now use is in a liquid spray, not a pill.
The benefit of using a spray instead of a pill is that you get the melatonin into your body faster, which makes it more efficient and it will help your body relax and make you sleepy faster.
However, as always when testing something new, make sure you have no allergies to any of the ingredients and consult your doctor, especially if you have a health condition or you take any other medication on a regular basis.
For more information about this natural sleep remedy and a SPECIAL OFFER for a limited time to get 2 for 1, click the link below:
If you have any sleep problems – I hope one of my tips above can help solve that problem!
Share this post with anyone you know have sleep problems.
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