16 easy and proven ways that will help you sleep at night like babies
Sometimes you wait every day for that moment when you can get home and go to sleep, but then when that moment comes.. you lie awake for hours unable to fall asleep.
The stress of everyday life makes it a very common problem for millions of people all over the world.
If you've experienced this yourself, try the ideas listed below. Each of them works great and will help you sleep perfectly at night and the next morning you wake up feeling full of energy. Good night for tiredness!
- Eat foods with magnesium. Researchers have found that magnesium plays a major role in our ability to sleep through the night. Try to chew foods rich in magnesium such as pumpkin seeds, spinach, and swiss chard. Or take a magnesium supplement about half an hour before bed.
- A short nap in the middle of the day. A 10 to 30 minute nap in the middle of the day is great for ensuring you get a good night's sleep. Sleep longer and you risk falling asleep late at night.
- Use the bedroom only for sleeping and relaxing. Keep your bed only for sleeping so that the brain associates the bedroom with sleep and relaxation. Sleep and sex, yes. Work and bills - not really.
- Keep a cool bedroom. Between 15-23 degrees celius is the ideal temperature. A warmer room leads to more awakenings in the middle of the night.
- Take a hot shower or bath before bed. This can help the brain to relax, while the rise and fall of body temperature leads to poor sleep.
- Wake up at a fixed time. Just as it's best to go to bed at a fixed time every night. It would be a good idea to wake up at a fixed time in the morning - even on weekends. Irregular sleep, and getting up at irregular hours leads to poor sleep.
- Make up for missing hours of sleep. Have you stayed up late the last few nights? Go to bed an hour earlier today to make up for the missing hours.
- Don't turn around in bed. Can't fall asleep? If you lie awake for more than 20 minutes, get out of bed and try to do a relaxing activity such as reading a book or listening to relaxing music. Thinking that you don't fall asleep only causes you not to fall asleep - it's a vicious circle.
- Check the medicine cabinet. You may be taking medication that prevents you from falling asleep. Think one of the medications is the cause of poor sleep? Talk to your doctor about side effects and how to treat them.
- Place the alarm clock away from your face. Watching time ticking by can cause more stress and difficulty falling asleep. Additionally, artificial skin from an electronic device disrupts the biological clock, making our body think it's time to get up and party.
- Smell lavender. The smell can be an antidote to insomnia. Try burning lavender scented candles or dripping some lavender essential oil.
- Relax the muscles. Start with the feet. Stretch the muscles, hold for a few seconds and release. Repeat for each muscle group in the body. from the feet to the head.
- Dim the light. Bright light, especially 'blue light' (TV, mobile phone, etc.) causes sleeping problems. Try not to watch TV or browse your mobile phone about an hour or two before going to bed.
- Clean air. Exposure to daylight helps balance the biological clock, as well as bedtime. Sunlight always keeps fatigue away during the day, and leads to fatigue when sleeping at night.
- Drink something hot. A glass of warm milk may not be scientifically proven to induce sleep, but the sense of calm that comes with it definitely makes the eyes close.
- Put a clove of garlic under the pillow. Yes, you read that right. The sulfur in garlic and the strong aroma have a calming effect that can help the quality of your sleep. The aroma can be strong and harsh: but after a few days, you will get used to it and sleep like babies.