I feel great. I slept well, I am full of energy and ideas. I don’t know if I’ll have time to implement all these ideas, but anyway… How did you sleep? If you suffer from insomnia, it would be appropriate to take a look through my articles. Moreover, this time, as I promised, I'm going to write about what you need to do to get a good night's sleep.
But first, let's look at the causes of insomnia. What's bothering us to sleep?
There may be many reasons of sleep problems, but I still grouped them into 3 main categories:
Emotional stress
Excitement, anxiety, fear, and other negative emotions lead to over-activity in the brain and ultimately overexertion, which makes it difficult to fall asleep. Insomnia caused by a bad mood, despite its seemingly harmless origin, can be noticeably harmful. People who cannot relax and suffer from chronic sleep deprivation are prone to depression and even suicide.
Bad habits
Smoking, drinking coffee and coffee products, late meals and watching TV before bed – all this leads the brain to excitement and as a result – to insomnia.
Uncomfortable environment
Even a mattress that is too hard or too soft, an uncomfortable pillow or sleepwear, noise from the street or any extraneous sounds, as well as the wrong temperature in the room, can interfere with healthy sleep.
Based on the reasons I mentioned above, I could also give you some simple and useful tips.
Tip 1. Stick to the regime. Try to fall asleep and wake up at the same time every day.
Tip 2. Create your own bedtime ritual. For example, reading a few pages of a book or getting a facial massage. Daily habits will signal the body that it's time to go to bed.
Tip 3. Listen to the sounds of nature before going to bed: the sound of water, birds singing, the crackling of a fire, etc., or turn on the fan: the rhythmic and monotonous sound contributes to early falling asleep.
Tip 4. Take a short walk before bed, and a bath with aromatic oils or a soothing herbal tea will also be beneficial.
Tip 5. Try to get as much natural daylight as possible during the day (even from a window). Research shows it helps you sleep better at night.
Tip 6. The bedroom is only a place to sleep. Avoid working on your laptop, watching TV, or playing on your tablet in bed. It distracts you. Hang blackout curtains in your bedroom to completely isolate it from the light at night.
Tip 7. Buy a comfy mattress, pillow and blanket, as well as a set of pretty bedding and cozy pajamas. Surround yourself with comfort.
Tip 8. Avoid alcohol, cigarettes and heavy meals during the evening. Alcohol, cigarettes and caffeine disrupt sleep. Heavy or spicy foods can irritate the gut and keep you awake longer. It is recommended to avoid any food at least 2 hours before bedtime.
But the most important advice I can give you is not to neglect the problem of sleep. If insomnia persists, you may need to consult a doctor and undergo a thorough examination, as very often people do not sleep well, suffer from physical discomfort or even pain. In this case, first of all, it is necessary to exclude the presence of any serious diseases.
Restful sleep and sweet dreams!