Getting enough deep and restorative sleep has proven to be more important than you can imagine, as the brain is restoring itself, memories are stored, impressions and emotions are processed.
It is also during sleep that the body’s immune system is activated and the production of stress hormones goes down.
A good night’s sleep also makes it easier to keep your spirits up, maintain a healthy weight, improve memory, reduce depression, and fight chronic diseases. In other words, good sleep is one of the most important cornerstones of good health. But what do you do when it is difficult to sleep?
Good sleep hygiene is not only affected by what you do right before you go to bed. It is about choices you make during both the day and the evening.
In this article, we want to give you tips on certain ways that can help and increase the possibility of getting a good night’s sleep.
CBD And Lavender Mix
The fact that people experience difficulty sleeping is common and affects more and more people as stress in our society increases.
CBD has been shown to produce calming effects that help soothe the mental manifestations of stress. It can contribute to a more consistent, restful sleep and REM sleep.
It is also highly effective when dealing with physical pain and tense muscles which can be a problem when trying to get a good night’s shut-eye.
Try a CBD topical salve with a lavender scent for muscle relief, after showering, and before going to bed. The lavender scent reduces any feeling of uneasiness, calms the nerves, helping you fall asleep easily.
Chamomile Tea And Honey
Chamomile is a medicinal plant that has long been used for its anti-inflammatory and bactericidal properties. The daisy-like flower also has a calming effect on the body, which makes it an excellent drink before it is time to crawl under the covers. Brew a cup and let the tea soak for as long as recommended on the package so that you can enjoy all the benefits of chamomile.
You can maximize the calming effect of your tea by adding honey. Spicing up your tea with a little honey is not only a cold cure but also good for your sleep.
The natural sugar in honey increases your body’s insulin levels just enough for the amino acid tryptophan to be more easily absorbed by the brain. Tryptophan, in turn, is an important piece of the puzzle in the production of serotonin and melatonin, which control the body’s sleep cycle and make you sleepy and drowsy.
Stick To One And The Same Sleeping Routine
By going to bed and getting up at the same time every day, your body becomes used to a routine. The body’s biological clock is regulated so that it better understands when it’s time to get tired and at what time you should be full of new energy.
Going to bed late and sleeping for a long time has the same effect as when traveling across several time zones. That is why it is called social jet lag as it has a particularly large effect on many during the weekend.
Due to Saturday’s festivities, you sleep a long time, so it can be difficult to fall asleep on Sunday night and even more uncomfortable to wake up on a working Monday morning.
If necessary, set a schedule and stick to a sleep rhythm so that your body can understand your behavior pattern.
Exercise During The Day
People who exercise may be the ones who sleep best. You don’t need to exercise yourself to the extreme to improve your sleep. Daily training, even very light training, helps. Just a few minutes of physical activity each day can make a big difference to your sleep experience.
If you exercise during the evening, you should do that the last couple of hours before you go to bed, otherwise, your body will be filled with energy.
An activity such as yoga can be practiced later on as it makes you relax by lowering your heart rate and teaches you to breathe deeper and calmer.
Yoga is used not only for relaxation but also for various medical purposes. One is improved sleep, where there is a special program of kundalini yoga and medical yoga that are developed just to provide maximum relaxation.
Avoid Food And Alcohol At Night
A goodnight drink might seem to help you fall asleep, and it may be so, but your sleep will be worse and more sensitive, so you will not feel particularly rested the next day.
We almost do not need to explain the caffeine part. It has an invigorating effect on the body and adds more energy directly to your muscles so that it becomes more difficult to fall asleep in peace and quiet.
Smoking is a major cause of sleep problems. The many different substances in tobacco strongly affect your sleep structure. Last but not least, you should also stay away from heavy food in the evening.
If you have eaten foods that are high in energy and fat, it can keep you awake at night. Instead, eat foods rich in tryptophan, found in foods such as almonds, bananas, yogurt, and date, as it can positively affect your sleep.
A good rule of thumb is that you should not drink alcohol or caffeine, smoke cigarettes, or eat heavy food 2-3 hours before going to bed.
Quality of Mattress and Pillow
The mattress and pillow are the center of a good night’s sleep and somewhat of a sacred temple. The comfort and support of the mattress and pillow are incredibly important for your sleep as it determines how your body feels when you wake up after 7-8 hours.
We suggest that you invest in a good mattress that suits your needs, as it means a lot for your energy and mood in everyday life.
When it comes to comfortable sleep for the back, we usually only focus on the bed and mattress. But for a good sleep, the right pillow is also required. The pillow is probably the most personal we have in our bed and a really good pillow aids you effectively against poor sleep as well as back pain and headaches.
We’ve all been there lying in bed, in the middle of the night, with our eyes wide open and our heads full of thoughts, feeling like unwilling night-owls.
When it becomes an ongoing and daily problem, it is good for us to see what we can do to change this.
Trying out untraditional remedies, sipping on a good cup of chamomile tea, changing our bedtime routines, and checking out the quality of our mattresses are some suggestions that serve as the ultimate starting point to promote a good night’s sleep.