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From time to time I face difficulties trying to sleep. I think that many of you might deal with the same situation so I thought I could share a piece of advice on how to get a good night sleep.
Sleeping is one of the most important functions in our everyday life. It allows our mind and body to rest, heal and gain power to keep us going. So, it is very crucial that we get some good quality sleep every night.
What is keeping us awake?
Stress is the most common reason why we can not sleep during the night. Everyday facts and problems at work or home can cause anxiety which leads to laying down in bed at night with your eyes wide open. Of course there are also many people who suffer from sleeping disorders, like insomnia, which might need a professional treatment.
There are though a few ways we can reduce stress naturally and control our sleep without using chemical methods, so that we are fresh and ready to go in the morning.
How to reduce stress and sleep better
- Eat something light
It is very important not to eat much or full of fats food before going to bed. That could make your stomach work hard all night long trying to digest it and not allow you to relax. Eat something which is low in fats and if possible at least two hours before going to sleep. Foods that make you sleep better are dairy products, bananas, honey or a couple of toast slices.
- Create a daily “beauty routine”, for men and women
A hot shower after work or before going to bed can reduce stress and make you feel really better. It is also very important, especially for women who wear make up, to clean your face of all the dirt of the day. Apply a moisturizer with a beautiful smell. It will change your mood and help you get a good night sleep.
- Drink a cup of hot tea or other non-caffeine beverage before going to sleep
It will help you relax and creates a cosy feeling.
- Sleep always in a dark room and complete your 8 hours
Only when you sleep in the dark is your mind able to completely relax. Street lights or other lights in the room can keep you alert. You should also give your body enough time to repair. Otherwise you will look worn out in the morning.
- Don’ t watch stressful events on the news or horror films before going to bed
It can only make you subconsciously worried and keeps you alert. Prefer to watch movies without strong and continuous motion and without constant change of scenes. Old black and white movies or even children movies can be a very good suggestion. Try to create beautiful pictures that make you feel happy and relaxed to take with you in bed. If you are a book reader this can also help you doze off. Avoid reading in bed at night using an electronic device. It's light can really keep your brain alert.
- Detoxify the air into your room
The air in your bedroom should be fresh and clean. So make sure to leave the window open for a couple of minutes before you go to sleep. Nobody wants to have a bad or heavy smell in the bedroom. Anything annoying doesn’ t help you relax.
- Sleep at the same time every night
Our body and mind reacts always good to a daily routine especially when we suffer from stress. Following the same sleep habits every night will help you create a feeling of safety which allows you to feel more comfortable and relaxed.
Important things you need to know about controlling your sleep
Learning how to control your mind and help it relax is not a walk in the park. It takes time and needs patience and practice before you actually achieve a result and get to sleep better. Nevertheless, if you face insomnia you may also want to consider some certain sleeping techniques. Sleeping well at night can turn you again to the beautiful you, a person with good mood, pleasant company for the others and full of energy for life because the benefits of a good night sleep can be numerous and you can have them all.
Thanks Maria, I like the part about following a good routine during the day and having the same sleep habits every night and how that helps create a "feeling of safety". I think that's an important thing for me with regard to whether I get a good sleep or not. I know straight away in the morning whether I've had a good sleep by how my mood is upon waking. If I've had a good sleep I feel noticeably rested and even in my mood. There's a lot going for or against us with our sleep patterns hey! I take Swiss Sleep as well and that helps:) Thanks, Rob G:)
Thank you for reading and commenting Rob. As always following a specific plan of habits can give you excellent results since our body reacts always very good to routine
Some good advice here Maria. i especially like tip of not watching news or stressful events on TV. That and a light snack work for me!
I personally follow that 100%. Watching anything stressful, which news always are, can really give me some hard time when trying to sleep afterwards. I keep on thinking over what I saw. So, it is a habit for me now to watch something "light" or better read a book before going to sleep. Thank you for your comment
Thanks for your tips on how to get a good night sleep Maria! Your article grabbed my attention because last night I went to bed early (around 8:30) with ice packs for one knee and the other ankle... and was up for hours unable to sleep. So I slept in and then rested with ice packs in the morning (8:20 am) for a while. Will work on your tips! Don't want a repeat...
I can most certainly understand why you don't want that. I hope the advise helps. At least that is what I do and has helped me a lot. Now I have it under control. Thank you for your visit and your comment Cynthia, I am really glad you found my article interesting
Thanks! Yes, much more than interesting. Quite useful. Last night I was very hot, too, which I'm sure did not help. Will endeavor to pick the same bedtime daily this week and ... oh! I don't watch tv but watched with family yesterday. Hmm. And didn't eat my evening snack of frozen banana.
See? These little things can make such a huge difference! Some times we do not even realize what we 've done until someone says something and we think it over. Good luck, and be a little patient. It will work eventually, I promise.
I have a brother and a cousin who have trouble sleeping, I do have a sleepless night now and then but it's kind of rare for me, but I will be passing this along to some people I know who could use the advice, nice article!
Thank you very much Ty. Glad to help and hope that your friends will follow the advice.
Thanks for this amazing article. I have a sleeping problem and It's affecting my health.
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Some great pointers Maria. My best tip is to get a homeopathic remedy called 'passiflora'. It simply quietens a busy mind and that seems to be a common theme in people who can't sleep. Turns me off like a light switch if I have too much happening in my head and because it's not a drug it allows you to sleep well and wake fresh as a daisy!
Thanks for the tip Heather! And for commenting of course:-)
This is the one thing that I am consistently guilty of. At times Im am lucky to get 3 hours at a time. My mind just starts running and I cant get it to stop. Working on it though. Thanks!
You are welcome Wayne and keep on working a bit on sleeping. 3 hours? Aouch! :-)
Wayne you are a prime target for passiflora. Surely you have easy access to this remedy!
Got it on the wall at the clinic, along with several other remedies. When I get a hold of a goal or something that has to be done, I just have to run with it and see it through. :)
I have a habit of eating a lot during 1 interval. And somehow, I still don't gain weight even if I don't exercise!? And then, I'm a night owl. I sleep like a lot of the day and then most of the night I'm up. lol.
Thanks for your comment. Well, the first has to do with your metabolism and probably one of your parents can also eat like that without gaining weight. I should recommend though to be a bit careful about it because as you grow older that might change. Unfortunately it is a possibility. As for sleeping during the day... lucky you! At least you get to sleep. I don't know, maybe sleeping with the light of the day is a talent. I most certainly don't have it.
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