We call sleep problems and insomnia a civilization disease that more and more people suffer from. The problem with sleep affects our functioning during the day, concentration at work and its effectiveness. It can be the cause of various diseases or their symptom. Healthy, restful sleep is extremely important for our body. During sleep, the body regenerates and gains strength for new activities. What to do when we have trouble falling asleep? What methods will help us?
Several ways to get a good night’s sleep
In order to wake up refreshed and fresh the next morning, it is worth taking care of sleep hygiene to ensure proper sleep conditions.
- Bed only for sleeping – the bed should be associated only with sleeping. Therefore, we should not eat, watch TV or read books in it.
- Decorate the bedroom – it is important that the environment in which we sleep is conducive to rest. Let’s paint the walls in calm colors – warm peach, warm green or blue, delicate pink. Let’s also take care of a comfortable bed and proper darkening of the room, so that the light from the street does not disturb our rest.
- A walk before bedtime – whatever the weather, let’s go for a longer walk. It is worth ventilating the bedroom during the walk. Fresh air is conducive to falling asleep.
- Don’t eat before bedtime – however, if you are hungry, eat something easily digestible and no later than 2-3 hours before bedtime.
- Quit alcohol before bedtime – It makes it difficult to fall asleep. Coffee, tea and cola work in a similar way, so do not reach for them in the second part of the day, in the afternoon.
- Give up naps during the day.
- Prepare yourself a warm relaxing bath. Add selected essential oils to it and relax with your favorite music.
- Avoid strong movies before bedtime. Horror, mystery, thrillers, i.e. films that keep you in suspense and awaken, are out.
- Remove electronic equipment from the bedroom – it can disturb a good night’s sleep, so it’s best to remove the TV and computer from the bedroom. They affect the formation of unfavorable air ionization.
- The right temperature – the best is 18-21 degrees Celsius. Too high a temperature makes it difficult to fall asleep.
- Regular bedtimes – stick to a consistent bedtime. A margin of about half an hour can be allowed. However, by going to bed at a fixed time, we get used to the body to a fixed time of rest.
What to eat and drink before bed, or what helps us?
- milk – according to some, falling asleep easier after a glass of milk is a myth, but it helps many people. It certainly won’t hurt.
- Melisa – is known for its calming properties, which is why it is recommended for nervous people and for those who have trouble sleeping.
- valerian – has a relaxing effect.
- cherries – are a natural source of melatonin that relaxes and helps you fall asleep.
- banany – fruits help with practically everything. They relax the muscles thanks to the high content of potassium and magnesium.
- jasmine rice – if we eat a portion of jasmine rice four hours before bedtime, we will reduce the time it takes to fall asleep even by half – it has been scientifically proven.