Are you the type who wakes up perpetually tired and exhausted every morning because you did not get enough sleep through the night? It is important for the human body to get at least 6-8 hours of reset to be able to function properly all through the day. A good sleep helps to keep us charged and energetic to tackle the chores of the day. Inadequate sleep is going to keep us dull and lethargic all through the day. While the hectic schedules we lead demands that we sleep less, but there are ways to ensure a fitful night’s sleep even if it is for 6 hours at a stretch.
Insomnia is one of the least understood sleep disorders and people who suffer from insomnia are at a higher risk of being diagnosed with heart ailments, depression and other ailments that can slow you down. There are loads of remedies that can help you battle insomnia and promote a good sleep. We’ve listed a few ways that can work for you. Do check with your medical practitioner if you any of these remedies can work for you.
Drink warm milk
This is one of the age old remedies that helps lessen the symptoms of insomnia. Drink a cup of warm milk before you go to sleep. You can try drinking almond mil that is a rich source of calcium. Another alternative is adding two pinches of nutmeg powder in a glass of warm milk. Drink this regularly to promote a fitful sleep.
Make your room comfortable
A comfortable bed promotes good sleep. Check your mattress, if it is too hard or too soft, it could be one of the reasons why you are not getting a comfortable sleep. Invest in a good quality mattress and pillows. Switch off the lights, so that the room is dark, quiet, cool and peaceful.
Indulge in some aromatherapy
Light a diffuser with essential oils that will relax you. The essential oils of lavender promote relaxation and allow you to calm your senses. You can also use the Nidra blend of essential oil from Omved that promotes a blissful sleep with the healing herbs of geranium and valerian.
Avoid caffeine and aerated drinks post lunch
Caffeine gives you a rush and let’s accept that it is not a healthy drink for you and nor are the aerated drinks. Stay away from these as they tend to keep you alert when consumed regularly. Caffeine is known to stimulate your brain, so limit the intake.
Unwind when you get home. Have a relaxing warm water bath or soak your feet in bucket of warm water and foot salts that will get rid of the tiredness. Do something that you like and it will relax you. Drink a cup of green tea or listen to your favourite music. When you relax, you can sleep better.
Indulge in a bit of a morning walk, jog or a couple of yoga asanas in the day. Exercising keeps you fit and it also promotes fitful sleep. Avoid working out in the evenings as it gives you the adrenaline rush and it can time to let your heart rate return to normal. If you feel that an evening routine may not disrupt the sleeping pattern, go ahead with it, but try and make a switch for a couple of weeks to see how the morning routine suits you.
Stick to a schedule
It actually works! If you set a schedule and stick to it, the pattern becomes a habit. Try and settle down in the bed as early as you can so that you can get comfortable. If you have had a long night and slept late, make it a habit to get up at the usual time and not take any naps in between to disrupt the sleeping cycle.
When you are ready to sleep, either switch off your phone or make it wi-fi free so that you are not disturbed by the blinking lights, messages or alert sounds. According to University of Basel research, the blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy.
What is your favourite way to unwind? Share your story with us and we’ll publish it in our social medias.
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