Let's face it, in this day and age, who really sleeps?
I'm talking quality rest, where you wake up ready to conquer the day!
There's so much scattered tips, truths, and myths. It's very difficult to figure out which ones you will actually benefit from. I have been battling insomnia for many years, trying to avoid sleep medications. I've accumulated quite a grip of tips and myths.
Now I bring them to you, in a neat little package.
Please note that not every tip works for everyone, but these are harmless to experiment.
-Resist your electronics! So many of us are guilty of dinking around on our phones, computers, etc. when it's too close to bedtime! This prevents the flow of melatonin in your brain. If you absolutely need to, I suggest dimming the brightness way down on your device.
-Obviously, avoid too much caffeine. If you rely on caffeine to start your engine, stop your consumption 8-10hrs before you expect to sleep and be sure to drink plenty of water with your caffeine, this will help you stay energized and will help curve the unnoticed agitation in your body while you're coming off the caffeine.
-Stay hydrated! This one often goes unnoticed. I'm not saying overload your bladder before bed. I'm saying drinking a lot of water throughout the day can really help. The biochemical processes that go through your body at night need plenty of water, otherwise you'll wind up with unexplainable discomfort or inability to rest (like tossing and turning).
-Wind your mind down. A doctor once suggested that I doodle on a note pad, or write in a journal 30 min to an hour before bed. I mean with pen and paper, not on an electronic device.
-Check your medications! If you're taking medications daily, you should research for any sleep related side-effects. You'd be surprised how many side-effects people share online that your doctor doesn't know about.
-Stay active! Physically and mentally throughout the day! Put your body through work! Think about old fashioned farmers and workers, they usually had a goodnight sleep. Keeping your brain busy all day helps put you to sleep. Of course, give yourself time to wind down.
-Lights out! Your brain doesn't want to produce melatonin in a room you can see everything in. The darker, the better.
-Limit your bed usage. This one can be hard for some people. If you can, limit your bed to sleep or sex. Your brain will associate it more with winding down.
-Limit heavy meals before bed! Some people want to nap after a hefty meal, but that's not advised! Your body is supposed to be working on helping you while you sleep, if it's too busy trying to help you digest it either ruins the quality of sleep or simply prevents it altogether.
-You can try sex. Some people find it beneficial before bed. However, if you don't exercise much through the day, sex can cause you to wake up.
-Get up, after awhile! It sounds odd, but if you're just laying there, dwelling on lack of sleep or what have you, get up and walk around for a few. Maybe get up and have a small sip of water, then try again!
-Stick to a schedule! If your wake and sleep pattern stays the same, after awhile your brain starts to train itself.
-Step into the light! While you're awake in the day, spend as much time near sunlight.