Its bed time but your problem is still the same. You can’t fall asleep, right? You toss and turn lying on your bed for hours, trying to fall asleep but still couldn’t relax your racing mind? This is
your problem and the problem of 60 million others.
There are many factors that can cause sleeplessness. Age is one of the major factors, people over the age of 65 years usually have a problem falling asleep.
Women having their menopause are also more likely to have sleep
disturbances. People suffering from depression and anxiety also face trouble falling asleep.
However, there are some controllable factors that can help you fall asleep in no time. Here are some tips that might help you to have a peaceful sleep, without much effort:
1. Design Your Room for a
Your bedroom should offer an
environment that welcomes you
to relax and sleep, the moment
you step in. It should be quiet
and peaceful. For this reason try
to keep the noise away from
your room, by “noise” we mean
keep your TV set and computer
out of the room. If you can’t do
that then switch it off at least
half an hour before going to
bed. Try to keep such activities
away from your room that can
keep you awake, otherwise it
can confuse your mind and
make it difficult to relax. Things
you can do in your room are
writing, reading and you can
listen to relaxing music at a low
volume. Also ensure that your
room is clean, with neat bed
sheets and drapes that can help
darken the room.
2. Sleep in a Dark and Cool
When it is sleeping time do not
forget to turn off all the lights.
Your room should be dark, this
will enable the mind to analyze
that it’s time to relax and fall
asleep.Another important factor
that might cause difficulty for
you to fall asleep is the
temperature of your room. It is
suggested to keep the
temperature of your room cool.
Studies reveal that rooms with
high temperature can cause
trouble with your sleep. On the
other hand rooms low in
temperature can help relax your
body and mind. It is suggested
that your room temperature
should be around 65 degrees.
Also wear loose cotton clothes in
order to avoid the heat.
3. Try Melatonin Rich Foods
Melatonin is a type of hormone
produced by the pineal gland
located in our brains.This special
type of hormone regulates
sleep. There are certain types of
food that are rich in melatonin;
the trick is to add these foods to
your diet. No. 1 food on the list
of “the foods high in melatonin”
is cherries. You can even consume their juice when they are out of season. Other foods rich in melatonin are walnuts, bananas, grapes, olive oil and even milk. Sometimes a glass of warm milk is all you need to fall asleep. Take these foods right after dinner or at least two hours before going to bed, and let the melatonin do its work.
4. Never take Your Worries to
Say bye to all your worries the
moment you enter your
bedroom, because it’s time to
fall asleep and thinking about
your problems is nothing more
but a waste of your precious
dreams. What you can do is
keep a notebook; a few minutes
before going to bed should be
your time to write down all your
worries and other things that
bother you. You will feel relieved
as soon as you will write them
down. Maintaining a daily diary
can also serve this purpose.
5. Some Relaxing Techniques
You can Follow
Deep breathing and stretching
can be very effective for keeping
your body relaxed. You can try
this deep breathing technique:
sit up straight and breathe in,
now count till 3 and exhale,
repeat this process 10 to 15
times before going to bed.You
can try this stretching
technique along with deep
breathing. Lie down in your bed
with your legs stretched out
straight, now curl your toes and
keep them curled for 7 seconds.
This routine will help you a great
deal in relaxing your body.
6. Some Important Lifestyle
Tips for You to Follow
An important factor that can
cause hindrance in our sleep is
our lifestyle. Be strict about your
routine, there should be a fixed
time for bed, a fixed time for
meals and a fixed time for
physical activities. Try to
schedule your exercise time in
the morning hours; if this isn’t
possible for you, then it should
take place at least three hours
before bedtime.Your dinner time
should take place at least 4
hours before going to bed.
People who eat right before
going to bed usually suffer from
acidity, which keeps them
awake all night. Also avoid
taking very oily foods at
dinnertime. Always reach the bed when you are dead tired for that avoid sleeping in the afternoon.
7. Do not Force Yourself to
Never force yourself to sleep.
You will end up thinking over
and over again that “I should fall
asleep” or “why I can’t fall
asleep?”, but you won’t fall
asleep like that. In case you
cannot put yourself to sleep
even after trying the above
mentioned tips, get out of the
bed and read a book or do
something that can make you
feel tired. Reading a book can
be very helpful in relaxing your
Hope these tips will help you fall asleep faster next time
Culled from : My daily health tips.
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