It’s not a secret anymore: a good sleep cycle is the foundation of an healthier life. The benefits of a good night of sleep are numerous. It helps dealing with diseases, gives energy, helps fighting depression and improves the quality of life. However, for some people, falling asleep can be a real challenge. Insomnia is a plegue caused by many factors. It can affect anyone but the good thing is there are some solutions to fight it and to finally get a better quality of sleep.
The most common reason for insomnia is overthinking, feeling overwhelmed by bad vibes. The brain expand them to the rest of the body. Clearing the mind from every negative thoughts is important before going to sleep. It’s unhealthy. It’s an emotional overflow. It’s negativity and fighting it and is the best solution as it can cause several damages such as triggering mental illness and even interfering with abilities. Of course, it is easier said than done but it is possible.
There are some ways to get a clearer mind before getting ready for bed and a good night of sleep. Keep reading to find out how....
MEDITATION TO AVOID DEEP THOUGHTS
As said previously, deep thoughts are one of the reasons that most of the time lead to insomnia. Life can be quite stressful for everyone: trouble at work, money problems... Focusing on daily life problems, familial or even health is quite common. The number of reasons are endless, even the smallest frustration can prevent you from sleeping.
Using meditation can help you focus on a voice and avoid overthinking as you are distracting your brain. Being stuck with negative thoughts is overwhelming. It’s just bad vibes that are expanding to the rest of the body and fighting it is a huge part of the process.
To meditation can be added breathing exercises as it reduce stress or even anxiety. Breathing in the good and positive things. Releasing the bad by breathing it out. Even if there isn’t a right way to do breathing exercises, the best way is to breath through the diaphragm and not the chest. Breathing in for few seconds, stopping and then releasing air for another few seconds.
Yoga is also a solution as it is a way to create a balance between the body and the mind by stimulating the brain. Some poses are also often suggested to help with bad sleep.
Keeping the brain busy can work as well. Studies have showed that thinking about something positive, creating a whole story in you mind can help you sleep. However, it can be quite tricky if you are stimulating your brain a little too much.
GET YOURSELF A ROUTINE
Getting a routine is also a solution to get ready to go to bed feeling better. It can go from applying skincare to sitting in the couch with a good book to read or even taking a bath. Hot water has its perks.
Drinking an infusion every night can be helpful before going to sleep as it’s relaxing for the body but also the mind. Drinking a hot beverage like an infusion is really good as plants have properties that help relaxing the body and the mind. To guarantee a restorative and deep sleep, one can use, for example Chamomilla. This plant is known for its calming virtues. Nonetheless, you can also use Lavender or Mint. Don’t get caffeine before going to sleep as its primary purpose is to stimulate the brain. Keep in mind that some teas can contain caffeine which is the reason why infusion can be a better solution.
For some people relaxing is just applying a face mask or having a chat with beloved ones. Sharing things that are frustrating is good. It’s like releasing the bad. Sharing the feelings out loud helps you understand and realize the importance of things people often keep to themselves.
PREPARE THE ENVIRONMENT
Going to sleep requires a quiet and prepared environment. It means cutting off electronic devices: no phone, no tv and no laptop for at least an hour before going to sleep. They are distractions. It doesn’t mean that people aren’t allowed to watch tv at night but the brain needs some time to relax after.
A clean place also helps feeling better: new or freshly washed sheets can do the trick. Checking the condition of the bedding is also really important. Individuals are spending the third of their lives in their bed which is quite a big amount of time. An old bedding can cause health issue like muscular problems and, guess what? Difficulties to sleep well.
The temperature is also very important. To fall asleep easily, the room shouldn’t be too warm or too cold but at a comfortable temperature. Open the windows to let the air circulating at night. It provides oxygen which is important for a good sleep. Try a room humidifier for those winter nights when the air is dry.
A combination of small things made for a happy and peaceful night.
SOME EXTRA HELP
If the previous tips aren’t working or more is needed, some extra help is usually considered:
- Aromatherapy is another option. Trying essential oil diffusion seems to be working as well. Each essential oil has its own purpose. It can be calming, helping with sleep or even relaxing. The possibilities and the choices are quite endless. They can be used on their own or even mixed together if needed. However, having an oil diffuser can be quite expensive. There’s a solution for that: rubbing a drop or essential oil on the inside of the wrist or dropping some on the pillows or in the bath can work wonders.
- Last but not least: melatonin helps a lot as it’s the hormone that trigger sleeps. Either it can be taken as a tablet or it can be found in ingredients like banana, oranges, tomatoes or even cherries.
Nowadays, there are plenty of solutions out there for people who are having sleep issues. Reading a book, writing a journal, doing some workout at the end of the day are among others. Determining the cause of insomnia can also help in finding the right solution.
Lack or difficulties to sleep can happen to everyone. The smallest frustration can cause it but it’s not helpless as it can be fixed. Solutions are offered and once again, they are endless and natural. Everyone can follow those simple instructions. Getting ready for sleep won’t be an issue forever. Sometimes it can take some time but in the end, sleep will definitely be there.
Get ready to travel one way to dreamland.
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