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There are many days when all we want to do is go home and sleep, but when we finally come home we end up lying wide awake for hours. The everyday stress causes this issue for a lot of us.
In case you are one of the many struggling with this problem, you should consider trying one of the following ideas. They’ve all been proven to help you get a perfect night’s sleep and leave you feeling fresh and energetic the next morning.
Eat food with magnesium in it.
According to research, the magnesium has an important role in our ability to sleep during the night. Consume magnesium-rich foods like pumpkin seeds, spinach, and Swiss chard. Or take a ZMA supplement, a different form of magnesium, half an hour before you go to bed.
Take a power nap during the day.
Take a 10 to 30 minutes nap in the mid-afternoon in order to get a good night’s sleep. A longer nap can lead to falling into deeper stages of sleep, which can cause a groggy feeling when we wake up.
Use your bedroom only for sleep and relaxation.
Your bed should be for bedtime-only activities so your mind will associate the bedroom with relaxation. Sleep and sex, yes. Work and bills, not so much.
Keep your bedroom slightly cool.
Keep your bedroom temperature between 15 and 23 degrees. A room with extreme temperatures leads to more frequent awakenings and lighter sleep.
Take a hot shower or bath before bed.
A hot shower can help your mind to relax, while the rise and fall of body temperature can lead to sleepiness.
Set a daily wake up time.
Just like going to bed at the same time every night, you should keep a regular wake-up time. Even on the weekends. Different bedtime and wake-up hours can result in poor sleep patterns.
Make up for lost sleep.
In case you stayed up too late the past few nights, then get an extra hour tonight to return the sleep debt and get back on track.
Don’t toss and turn.
If find yourself lying in bed awake for more than 20 minutes, you should get out of bed and try a relaxing activity such as reading a book or listening to music. Thinking about not being able to sleep will lead to, even more, anxiousness.
Check the medicine cabinet.
There are certain medications that might affect your sleep. Talk to your doctor about the possible side effects and how to deal with them.
Turn the alarm clock away from your face.
Watching the time pass by can actually lead to more stress and make it harder for you to fall asleep. Additionally, the light from electronic devices can affect our circadian rhythm, making our bodies think it’s time to stay up.
Sniff some lavender.
This scent can be a solution for insomnia. Try burning lavender-scented candles or essential oils in order to fall asleep easily.
Try progressive muscle relaxation.
Starting with your feet, tight the muscles. Hold for 5 seconds and then relax. Then do this for every muscle group in the body, from the feet to the top of the head. A nightly meditation method that includes concentrating on the breath can be useful for preparing the body to fall asleep.
Dim the light.
Bright lighting, especially, the “blue light“ emitted by most electronic devices, can cause sleep disorders.
Get some fresh air.
Exposure to daylight is beneficial for regulating the body’s internal clock and therefore sleep timing. Therefore, get= some sunlight to keep the daytime fatigue away, which will improve your sleep at night.
Drink something warm.
Even though a glass of warm milk is not medically proven to affect sleep, the relaxation that comes with drinking warm milk, hot chocolate, or tea can make those eyelids a bit heavier.
Put a clove of garlic under your pillow.
This is also a very effective method. The garlic’s compounds and its strong aroma have a relaxing influence. Its smell is strong, however, after several days, you will get used to it and you will be sleeping so soundly, you won’t even notice it.