Having continuous sleepless nights after coming back home from a long, strenuous day may adversely affect your productivity in daily life. It can even affect your overall health and trigger memory issues. Some people prefer to get rid of such problems by reaching out to an expert on sites like Medical Medium where a specialist provides medical and health advice, while others visit Walgreens to get their hands on melatonin pills prescribed by their doctors and at the same time having a chance to win $3000 in Walgreens for providing valuable feedback.
However, if you’re one of those who would first prefer to improve your sleep in natural and easy ways, the followings tips and tricks will help you to cure insomnia naturally:
Avoid Food Before Going to Bed
If you suffer from GERD or acid reflux, eating food right before going to bed can trigger its symptoms and will make you feel the worst. To prevent countless toss and turns, it’s recommended to have your dinner three hours before bedtime as this will allow your stomach to digest food properly.
In addition to this, drinking plenty of water when it’s bedtime will cause you to take lots of shifts to the bathroom, hence, disrupting your sleep.
Soothing Sleeping Environment
Noise, light, or temperature are often the main obstacles in your fine sleep, therefore, getting rid of such distractions is necessary:
- If you live in an area where there’s lots of traffic noise or at times there could be sudden construction work, such a pesky background won’t let you doze off calmly. Hence, getting a white noise machine that allows you to adjust the volume with a range of nature sounds and soothing music options will be your best bet.
- Dark blinds that hinder light from penetrating through the window can improve your sleep or if you can’t sleep in utter darkness, soft amber glow light will help you sleep comfortably.
- To help maintain your body temperature, investing in breathable bedding will allow you to sleep sweat-free. Or if you think the mattress or pillows are not to your liking, investing in one that suits your preference i.e., stiff or soft is guaranteed to fight insomnia.
Limit Exposure to Blue Light
Unlimited scrolls through our social media feed is a bad yet addictive habit, however, this habit needs to take off if you want to fight insomnia. Blue light helps you stay active and awake during the day but when it’s bedtime, you need to sleep calmly. Blue light messes up your circadian rhythm that regulates your sleep-wake cycle and diminishes the level of sleep hormones in your body. Therefore, you should totally avoid exposure to blue light such as phones, laptops, or any other light-emitting electronic devices when it’s bedtime. Turning off fluorescent bulbs and LED lights will also aid in healthy sleep.
Jot Down Your Thoughts
Most of the time, it’s the cycle of your never-ending thoughts that disrupt your sleep. Whether they are toxic emotions of anger, you need to let them go and cleanse your mind from such negativity. You should keep a journal on your bedside table which will allow you to write down all your thoughts to free your mind of them and once your heart feels lighter, you can sleep calmly.
Don’t Force Yourself to Sleep
At times for some reason, it becomes hard for you to sleep at night. When you force your body to sleep, it will simply trigger your anxiety and will make your situation even worse. The solution? You should never force your body to sleep, instead, you can read a few pages of your favorite book or magazine and when your eyes start to slowly shut down, then you know it’s time to catch a long and undisrupted sleep.
Doing calming yoga helps you reduce your blood pressure and a stress hormone called cortisol to help you sleep calmly. You can also opt for light stretching before going to bed as this will relax your sore and achy muscles. Just be sure to not practice any overly aerobic exercise as this will make you sweat and will make your body too tired to get your beauty sleep in time.
Be Consistent With Your Sleeping Schedule
Just like you train your body to withstand heavy weights and pressure in the gym, you also need to train your body to sleep and wake at a certain time. Research studies suggest that seven to eight hours of sleep for an adult is ideal. Let’s say, sleeping every day by 10 in the night and waking up by 5 in the morning will train your body to sleep and wake at a certain time rather than struggling with the sleep-wake cycle of your body.