When it comes to sleep, a little bit just won’t do. Instead, you need a full night’s sleep every night to feel your best every day. What can you do to ensure you get it? Read this article from top to bottom and learn from the tips within, of course.
Create a structured bedtime routine and maintain it even on the weekends. Most people need between seven and nine hours of sleep. Get into the habit of going to bed and waking up at the same time every day. You will begin to sleep better when your body is adjusted to this routine.
Fennel or chamomile tea can aid the sleep process. The soothing warmth is enough by itself to help you relax. In addition, the herbs in those teas can help you relax so that you can fall asleep.
Having a bedtime routine can help put a handle on insomnia. As you perform each step, your body recognizes your impending bedtime and begins to wind down. This results in feeling sleepy once you go through your bedtime ritual, eliminating insomnia.
If you are having trouble sleeping, the first thing you should do is to visit your primary care physician. Occasionally, there is an underlying medical disorder that may be causing your symptoms. This could be as simple as stress or anxiety. However, it is best to be checked out and then go from there.
Many foods contain tryptophan, which induces sleep naturally. To help you fall asleep, enjoy these foods. Turkey, eggs, cottage cheese, warm or hot milk, and cashews all have tryptophan. Cold milk won’t help so drink warm milk.
Blue light is known to suppress the production of melatonin, the hormone that helps you sleep. Be sure to avoid blue light from things like laptops, tvs, and phones for at least thirty minutes before bedtime. This will help your brain know it’s power down time and not play time.
If you suffer from insomnia frequently, try using aromatherapy to soothe you to sleep. Scented oils, such as lavender, are particularly relaxing, and are known to help with sleep. Try dabbing some on your pillow, or wearing some lavender body spray to bed. You can even make lavender sachets to keep on your night table.
Put down that coffee and soda. Avoid any caffeinated foods and drinks within 6 hours of the time you want to go to bed. You may not feel the kick that caffeine has, but it will make it more difficult for you to get to sleep. Opt for water or even a sleepy time tea that will help.
Spend time each day exercising. Aerobic exercising should be done no less than 4 hours before your bedtime. If you wait until closer to your bedtime, you may cause more difficulty when trying to fall asleep. Early exercise can help to tire you out physically and make it easier for you to sleep when the time comes.
With each tip in this article comes a plethora of information you can’t sleep without. Take your time as you utilize each and watch how it changes your sleep habits. Enjoy the results of having a better sleep every night and feeling amazing day after day as you are more well rested than ever!