Do you find it hard to get some sleep during the night? Do you feel like you constantly wake up during the night and get up in the morning feeling tired? You might suffer from insomnia, one of the most common sleep disorders. In this article, you will find 7 ways in which you can improve your sleep quality and fight any sleep disorders you might have, without having to resort to using medication at all.
Make Your Bedroom The Best Place To Sleep.
The bedroom is the room in our home where we spend most of our time. It must be clean and well-aired, isolated from noises as much as possible. It’s also a good idea to keep its temperature on the low end,
The color of the room is also important. It’s a good idea to avoid bright, sharp colors; an adequate palette for a good night’s sleep are pastel colors, and toned down blues, greens and whites.
In regards to bed orientation, it’s a common saying that in the Northern hemisphere, our head must point towards North and our feet South. This orientation is related to Earth’s magnetism, and its influence over the iron in our red blood cells.
Also, the elements in your room must aid your sleep. A proper arrangement entails avoiding having electronic devices such as TVs and computers inside the bedroom. Make sure no intense light is facing you while you sleep.
Watch What You Eat.
It’s important to avoid heavy dining. If the food you eat in the evening is too starchy, greasy, spicy, or the portion is too big, it might alter your sleep. It’s preferable to take small dinners, including fruits, legumes, soup and light dairy products. The ingestion of acidic foods must be moderate, such as meat, fish, aged cheese and citrus, since they tend to be more aggravating than other foods.
Coffee is a well-known enemy to getting proper rest. Most people will need six to eight hours to eliminate the caffeine in a cup of coffee. Being careful with chocolate is also a must because it contains theobromine, which is chemically related to caffeine. Cola-based drinks contain high amounts of caffeine as well.
Some foods favor sleep, mainly the ones that contain tryptophan. This amino acid participates in the synthesis of serotonin, a neurotransmitter that regulates sleep and acts as a sedative. We can find tryptophan in milk and dairy products, eggs and tofu, which also give us calcium and vitamins from the B group. Foods with a high amount of unprocessed carbs, such as whole-wheat bread, apricots, bananas, and apples, help to release tryptophan.
Laying in bed when you’re awake in the morning can become a bad habit that produces daytime sleepiness. Limiting your time in bed to that when you’re asleep can reduce partial sleep deprivation and raises your tiredness for the upcoming night. Once you manage to sleep better, the time spent on your bed sleeping raises as well.
Try With Stimulus Control Therapy.
This approach helps to eliminate the factors that set your mind into resisting sleep. For instance, you could establish a consistent “bedtime” and “uptime”, avoiding naps during daytime, using your bed only to sleep and for sexual intercourse, and getting out of your bed if you don’t manage to fall asleep within 20 minutes, do something else like taking a walk, drinking a glass of water, then returning to bed when you’re feeling sleepy.
Improve Your Sleep Hygiene.
This method implies keeping track of and changing basic lifestyle habits that might influence your sleep, like exercise, screen time before bed, alcohol, tobacco, and caffeine consumption. A simple way you can improve your sleep hygiene today is by stop looking at screens and find a way to relax one or two hours before going to sleep.
Practice Progressive Relaxation.
This method is comprised of several techniques that help your body and mind to wind down. Among the most common techniques, we have guided visualization, meditation, muscle relaxation, etc.
Passively Resist Sleep.
Also known as “paradoxical intention”, this method implies avoiding any effort made to fall asleep. It’s quite paradoxical that worrying over not being able to sleep can, in fact, keep you awake. Acting like this worry doesn’t exist at all may help you relax and fall asleep with more ease.