Can’t Sleep Right Now? Here’s What You Can Do
Sleep is an essential part of life. It is the time when the body rests and restores itself from the day’s activities. Getting enough sleep not only helps one better cope with stress, but it also strengthens the immune system and allows the body to heal itself. But for many people, getting enough sleep can be a real challenge. Insomnia affects millions of adults each night, and it is believed that it is slightly more prevalent in the female population. It is true that there are a number of prescription medications that can aid in sleeping matters, but the more natural the cure for insomnia, the better. Fortunately, there are a number of things you can do to increase your chances of getting a good night’s rest and waking up refreshed in the morning.
Turn Off Electronic Devices Two Hours Before Bedtime
While many of the gadgets people used today help them to become more efficient or stay in touch with family and friends, using these electronics right before bedtime can wreak havoc to sleeping patterns by suppressing the production of melatonin, the hormone that cause drowsiness. The brightness of the screens can also be very stimulating, which prevents the body from winding down easily. As much as possible, you should put away the laptop, cell phone, or e-reader and turn off the television two hours before going to bed in order to help the body settle itself.
Keep A Regular Sleep Schedule
Good sleep hygiene involves maintaining a predictable sleep cycle as closely as possible. It is important to go to bed and get up at the same time every day, even on weekends. This helps the body establish a predictable rhythm for falling and staying asleep. Naps should be avoided as much as possible, or limited to 30 minutes when necessary. If day or early evening drowsiness occurs, one should get up and move around as much as possible in order to stay awake until it’s time to get in bed for the night.
Practice Relaxation Techniques
Deep breathing exercises, listening to calming music, or reading a good book can help you to relax; thus making it easier to fall asleep. Drinking warm milk or chamomile tea can give a tranquilizing effect to help you unwind and drift off. Taking a warm bath or shower can also be beneficial, as the body tends to relax as it cools.
Maintain An Ideal Bedroom Environment
It is better to have less lightings in the bedroom at night and in the early morning. Hanging dark coloured curtains will help stimulate brightness to a minimum. Humans also tend to sleep better in a cooler climate, so the thermostat should be set no higher than about 20 degrees at night.
A lack of quality sleep can have adverse effects on the body and mind, but with effort and practice, good sleep habits can be established to enable you to get a great night’s rest.