Having a hard time falling asleep, or stay asleep? Read these simple tips and see what works for you.
We’ve all heard it before: If you’re having a hard time sleeping, you need to adopt a perfectly monastic lifestyle, free of any and all indulgences. No caffeine. No alcohol. No television before bed, a strict bedtime, and so on. You might try this for a few nights, maybe a week or two.
But then… the demands of real-life hits you, and the perfectly monastic world shatters. Unfortunate if you consider the importance and benefits of a good night’s sleep. It allows us to function, to feel and look better, and even to manage our weight.
Start with less caffeine: “Morning light is nature’s cup of coffee. It increases the production of serotonin. If you combine morning sun with a cup of coffee, you won’t need as much caffeine” – Sleep specialist Rubin Naiman
Recommended is to cut out caffeine after 15.00. Caffeine stays in your system between eight and 10 hours. Its better to opt for green tea, Green tea also contains L-theanine, which is a calming substance that modulates the effects of caffeine.
Less alcohol – less is better, earlier is better. If you drink late in the evening, it will help you fall asleep but then wake you up a few hours later when it becomes a stimulant. For each drink, you have whether it’s wine or stronger put an hour between it and sleep. It takes your body one hour per drink to metabolize the alcohol.
Try a bubble bath – Not just a bath, a bubble bath… The bubbles provide insulation that keeps the water hotter. Next to relaxing your muscles, It raises your core temperature. Then when you get out, your temperature drops, which helps you produce melatonin—which helps you sleep. And don’t forget to sprinkle in some lavender oil to helps relaxation.
Lower the temperature in the house – Our bodies do what the earth does. When the sun goes down, the temperature drops steadily, and so does our body temperature.
Low blue lights: If you’re watching television in the evening, try the blue-blocker glasses. (Check out lowbluelights.com.) Television and computer screens emit a lot of blue light. That’s the same wavelength that makes the sky blue. It suppresses melatonin and that makes it harder to sleep.
Good night and sleep tight!