Sleep and sleep-related issues are often highlighted in the media. A statistic that keeps emerging is how many of us struggle with a peaceful night’s sleep. For many years, I was part of this statistic. The number of days I spent turning and wriggling in my bed without sleep is uncountable.
Every sleepless night brought reduced productivity, increased obesity, and an overall feeling of weariness. Luckily, with the help of a chiropractor, I was able to solve my sleep problems. Herein, I detail some tips that helped me overcome insomnia and have restful nights.
When I was a child, I enjoyed bedtime. The key reason was bedtime stories narrated by my mom. Surprisingly, these rituals have similar effects in adulthood. A daily pre-bed routine prepares and lulls your body to sleep. In my case, what works is a warm shower followed by a glass of milk before retiring to bed. Other routines that one can incorporate include meditation, light yoga, and slow music.
As a teen and a young mom, I enjoyed sipping several glasses as I cooled-off the day’s hustle. Likewise, I consumed lots of energy drinks to boost my concentration whenever I worked. It was not until I visited my doctor that I discovered the said drinks were detrimental to sleep. Caffeine lasts for hours in our bodies. Any amount consumed in the evening can significantly alter sleep patterns.
Although alcohol contains sedative properties, these effects are reversed at later stages of sleep. Sleep disruptions occur as the liver tries to break down the consumed alcohol. Acidic things such as citrus fruits can also be problematic. These fruits may instigate heartburns and disrupt the sleep cycle. If you want to ingest something before sleeping, some have turned to medical marijuana and cannabis products that have been said to help induce relaxation to sleep. Using companies such as Mankind Dispensary to help get the supply that they need. In cases such as this, you must first discuss this with a doctor to see if you are eligible to use marijuana products.
Our daily hustles and struggles are often accompanied by moments of stress. Be it bumped up bills or endless to-do lists; there is something problematic always lurking in our lives. As our worries increase, so do our stress levels. Scientists liken stress to a stimulus that activates fight or flight hormones. Whenever such hormones are activated, the sleep cycle is significantly affected.
I won’t lie that I no longer experience hectic and rough days. However, I’ve learned to control my stress levels. I have achieved this mainly through breathing exercises. Every day after work, I inhale and exhale deeply for several minutes. This activity relaxes my body and later on enables a good night’s sleep. Whilst this method works so effectively for me, I know it won’t be the same for everyone. It wasn’t for my friend, who has since found that taking medical cannabis through these glass marijuana pipes is a much more effective solution for her and her stress and insomnia. So, remember. Always do what is best for you, whatever that may be!
A grumbling or running stomach is a sure way of staying up the whole night, but so is a full belly. Stay away from late dinners and big meals two hours before bed. Lying down after gulping large portions of food causes reflux symptoms, which ultimately leads to discomfort.
The type of food eaten also affects the sleep pattern. Research has shown that individuals who eat lots of saturated fat, less fiber, and sugary food experience lighter sleep. As a rule of thumb, I stick to light snacks before heading for bed.
An evening jog around the park doesn’t just trim the fat; it also helps one sleep soundly. Physical activities boost the amount of slow-wave sleep we get. The slow-wave is a stage of deep sleep where our bodies and brains rejuvenate. Exercises also stabilize our mood, relieve anxiety, and help us transition into sleep.
The time we exercise affects how we sleep. Physical activities right before bedtime are not recommended. Workouts increase our body temperatures, but quality sleep requires a cooler body. It’s advisable to work out some hours before you sleep. I walk a lot, swim, and hit the gym almost every evening. Whenever I retire to bed tired, I doze off within minutes.
Our bedroom’s ambiance is at the center of the quality of sleep we get. Our rooms need to be comfortable for us to sleep well. Distractions such as television and mobile phones should be turned off. My phone, laptop, TV, and electronics are usually off two hours before I sleep. I have also invested in a hybrid mattress and luxury comforters.
Ever since I implemented the above tips, insomnia and other sleep-related disorders have been unheard of.