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5 Most Efficient Routines To Follow To Get Rid Of Insomnia
2. Take Out The Lights
Sleeping in absolute darkness seems to be the best way to sleep – light disrupts the pineal gland’s production of melatonin and serotonin which then disrupts the sleep cycle and keeps you up longer. This doesn’t just have to do with night lights either, electronic devices are just as guilty here, if not more. Put your phone, or any screen, down at least 20 minutes before you’re going to try to fall asleep so that the pineal gland gets the message.
3. Turn Off The Electricity
Speaking of technology, these days we’re basically marinating in electromagnetic fields all day and night. Getting a break from that during the night would help to significantly improve your sleep, as EMF’s have been linked to disruptions of the pineal gland and even changes that affect memory and the ability to learn. Turning off your Wi-Fi at night is a good place to start as well as putting your phone to charge in another room or at the very least having it a good three feet or more away from the bed. More drastic changes can be to completely shut down the electric to your room at night, by flipping the breaker switch, using shielding paints, or installing any form of Faraday cage in your bedroom.
4. Set Up A Bedtime Routine
There might be a real reason as to why toddlers fall asleep so much faster than adults – apart from not having anything to stress over. Setting up a routine puts your mind and body into the state that it knows it is time for sleep and to start producing the chemicals necessary for sleep. Keeping this routine every day, even through weekends and extended vacations, will help your body to get into the groove of sleep. Having a routine, such as aromatherapy, light reading, meditation, deep breathing or massage, will also help your body relax and get ready for bed.
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5. Eat The Right Things At The Right Time
Having a proper diet is not just for maintaining your weight – a bad diet might even be affecting your sleep. To get good sleep, avoid alcohol and caffeine before bedtime – both will make you feel drowsy initially but then you will wake up a few hours later and not be able to sleep again. Also, avoid eating at least three hours before bedtime and stay away particularly from grains and sugars which raise your blood sugar and delay sleep. Of course, stay away from any foods that could cause gastrointestinal upset as you won’t be able to fall asleep with a stomachache. One last thing of note is to avoid drinking fluids two hours before bed and to use the bathroom right before bed.
Sleep might not seem like that important of a commodity to have, but it is absolutely essential for humans to get proper sleep and enough of it. Sleep deprived individuals are at higher risk for diseases and mental impairments and enough sleep deprivation can lead to dementia. To improve your sleep, you can try a number of lifestyle changes, sleep supplements and night time routines. Whatever works for you, just make sure that you are not one of 83 million Americans that are currently sleep deprived in their lives.