How To Get Enough Sleep Each Night
Hello World! I am not talking about how to set aside enough hours every day, but how to fall asleep and stay asleep. This may be easy for some, but for others, like me, it is not easily accomplished. And I know there are many more out there that are just like me! If you have insomnia or other sleep issues, then this post has some good info that may help you get a better night’s rest…
Do you sleep like your cat? You may want to try Valerian root for a better night’s sleep.
Simple Bedtime Rituals to Help You Beat Insomnia
The quality of your sleep largely depends on your daily rituals. If you’ve not been getting quality sleep lately, your rituals are partly to blame.
This is good news, since it means you have the power to improve the quality
Sleep when your body tells you too, but go to sleep & wake up the same time each day…
of your sleep. You don’t even have to change everything you do from dawn till dusk. Incorporating some new rituals two to three hours before bedtime can make all the difference.
Use these simple bedtime rituals to beat insomnia and sleep like a log.
1. SET A BEDTIME ALARM.
My friends make fun of me for this, but it works. Sleeping at drastically different times every night—including weekends—can throw your circadian rhythm out of whack and lead to insomnia.
A bedtime alarm will help you maintain a regular sleeping schedule, which will make it easier for you to fall asleep each night.
2. TAKE A WARM SHOWER.
Sometimes you may feel too lazy to take a shower, but it’s one of those
Epsom Salt baths help you get your magnesium and they are so relaxing for “ME” time. Deficiencies can be mood altering as well as have other bad effect on your body.
things you have to push yourself to do. Numerous studies show that taking a shower or a relaxing bath can help you fall asleep faster.
A warm shower may also help you sleep deeply, according to this study. If you’re too unmotivated to take a bath or a shower, bathe your feet in hot water for about 30 minutes. Research shows it can also improve your sleep.
3. DO LESS.
Multitasking before bed is not a good idea. It will keep your mind wandering
Nothing more relaxing than soaking in a hot tub! One of my favorite things to do… But skip the phone time before bedtime.
and make it harder for you to fall asleep.
Finish your tasks early, and relax in the hour leading up to your bedtime. In short, avoid any activity that increases your alertness, such as watching an interesting movie or talking on the phone.
4. WEAR BLUE LIGHT-BLOCKING GLASSES.
Exposure to blue light at night reduces the production of melatonin, the
Have ou even heard of blue light blocking glasses?
sleep hormone.
Luckily, you can reduce your exposure to blue light by wearing blue blocker glasses. According to research, wearing these glasses 60 minutes before bed can prevent light-induced melatonin suppression by up to 46%.
5. DRINK CHAMOMILE TEA.
Chamomile tea has a calming effect on you. That’s why it has been used for
How about chamomile or turmeric tea; maybe add some lemon and honey?
many years to treat insomnia and anxiety.
The results of a study involving postnatal women showed that drinking chamomile tea before bed for two weeks improved their quality of sleep and eased depression. Other studies have shown taking 270 mg of chamomile extract twice a day can help you fall asleep faster.
Lavender and lemon balm teas have also been shown to help beat insomnia.
6. DO THE 4-7-8 BREATHING EXERCISE.
This breathing technique is based on an ancient Indian practice called
Breathe! It is so important to you… It will help you to relax & be nicer to yourself.
pranayama, which means regulation of breath. Doing it before bed will keep you calm and relaxed, making it easier to fall asleep.
The best part is it’s simple and only takes a few seconds to perform. Here’s how to do it: https://youtu.be/YRPh_GaiL8s
This is all simple but effective and good information for you to use when trying to fall asleep each night. Let me know what works for you. You can leave me a message below…
Have a great healthy day!
Enhance Your Life with Mother Nature!