Every night millions of people struggle with chronic insomnia that can wreak havoc on everything from your memory and energy levels to your overall health. Those who consistently get less than 7 hours of sleep each night may be more prone to depression, illnesses, and accidents and injuries related to sleep deprivation. If you’re struggling with insomnia, there are several easy things you can do that may help you finally get a good night’s rest.
Caffeine
Don’t have anything with caffeine in it after 2pm. It takes the body several hours to fully metabolize caffeine, so if you have it later in the day or evening it will still be running through your system making it difficult to sleep.
Darkness
If any light comes into your bedroom from outside, consider buying blackout shades or curtains. Some people also choose to wear a satin sleep mask to block out light. Your brain produces melatonine, which is needed for sleep, but only when there’s darkness. With too much light in your room as you try to sleep you won’t produce enough and will find that you toss and turn.
Calmness
When you go to bed at night you may find that your mind is racing with thoughts about the day, what you need to do tomorrow, and various worries. Try meditating or doing light yoga 15-30 minutes before bedtime. You can also listen to soothing classical music or nature sounds as you lie in bed.
Unplug
Before going to sleep unplug as many electrical devices in your room as you can. These items produce low frequency electromagnetic fields that can disrupt the brain from releasing melatonin.
Protein
Eating carbohydrates soon before bedtime can cause your blood sugar to spike then ultimately crash in the middle of the night. This can cause you to wake up with an anxiety attack or nightmares. Instead, have a high protein snack such as cheese, lean meat, or nuts.
Supplements
Many people avoid taking prescription sleep aids since they can have unwanted side effects. Instead, consider taking B6, melatonin, or magnesium 30 minutes before bedtime. These are generally safe for most people. Simply follow label directions for dosage recommendations.
Tea
Try sipping on a warm cup of herbal tea that contains chamomile, catnip, passion flower or valerian root. These herbs have all been used for centuries to promote relaxation.
It’s important to get proper rest so that you look and feel your best each day. By following some or all of the above tips you may be able to combat insomnia for good and feel better mentally and physically.
As featured in the London Glossy March Issue
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