There comes a time in your life when falling asleep is just as hard as waking up early in the morning. Everyone needs an average of seven to nine hours of sleep a night, yet some people including us are finding it harder to sleep at night due to insomnia. Our mind just can’t stop working and the next thing you know, it’s already 5AM in the morning and you hadn’t had a proper night’s sleep. However, with a few changes to your lifestyle and environment, you’ll be able to sleep through the night soundly. Here are 10 tips to help you cure insomnia and sleep better at night!
1. Relax
When you’re about to sleep, relax your mind and throw all your stress and concerns aside as one of the causes of insomnia is stress itself. Your brain is the only one that is working as it acts as sleep centre. Hence, calm your nerves down so that it can prevent producing adrenaline that disrupts your sleep.
2. Change your sleeping environment
The sleeping environment is very important as bad sleeping environment can leads to insomnia. Make sure your bed is comfortable and the room is dark and cool. Besides that, the room colour should gives a sense of calmness and peace so it is better to avoid bright room colour. Listen to some soft relaxing music before going to bed is suggested as well.
3. Essential soothing oils
Adding a few drops of soothing oils such as lavender, rose, jasmine or camomile on your pillow before bedtime helps to minimize stress and sleep better.You can add 2-3 drops of your chosen oil to the water when running a warm bath before bedtime.
4. Exercise earlier
Exercising helps to lower down the stress level but the adrenaline levels must fall before bedtime. Hence, it is important to exercise four or five hours prior to bedtime to decrease the adrenaline level. You can sleep more deeply if you exercise regularly. Meditation or gentle exercises such as yoga helps to relax your body and mind too.
5. Afternoon Nap
Pays off your sleep debt by getting an afternoon nap as early as possible. Limit the napping to thirty minutes and avoid napping before bedtime as it can make insomnia worse.
6. Proper Time Management
Stick to a regular schedule and automatically your body will know when would be the time to sleep. Your body is able to work with a set routine and changing up your schedule could confuse your brain’s sleep centre. Hence, get to the bed at the same time every night as well waking up at the same time in the morning.
7. Avoid large meal before bedtime
Eating large meals before going to bed makes it difficult for you to fall asleep. The metabolism increases when you eat and causes disrupted sleep. Hence, it is better to eat your dinner two to three hours before your bedtime. If you’re feeling hungry at night, eat some protein-rich light snacks instead of large supper. Besides large meal, avoid stimulants such as nicotine, alcohol and caffeine as they often keeps you awake at night.
8. Eat protein-rich food
Before going to sleep, drink a glass of warm milk as milk can helps you to sleep better. Other protein-rich foods such as tuna, chicken and eggs can helps the body to produce more serotonin hormone that allows you to relax.
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