Tired? Can’t Sleep? Try These Tricks for a Good Nights Rest

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Do you find yourself tossing and turning at night? Getting up at regular intervals? Struggling to drift off to dreamland? 

If you do, then it is fair to say you have a real struggle to deal with. Hopefully, you can take some comfort in knowing that if you are not alone. An estimated 70 million Americans can’t sleep due to some form of chronic sleep problem, be it Insomnia, Restless Leg Syndrome, or other types of sleep issues. 

While reasons may vary, the results on your body are the same. Countless serious conditions are connected to a lack of sleep. On the other hand, getting a good night’s rest can do wonders for your health preventing heart disease, improving your immune system, and, not surprisingly, your mood as well. 

To help you, we have put together some of the most effective tips that hopefully can get you sleeping in no time. 

Get Sunkissed 

If there was ever a time that would have pushed people to experience their first taste of sleep problems, it was last year. In between working from home, being confined due to national or local laws, or having to go into quarantine, many were left asking, “Why can’t I sleep?”. Cases of insomnia have been reported as rising in China, the UK, Italy, and Greece, to name just a few. 

But why is this logical? It comes down to our natural body clock, also known as our circadian rhythm. This complex system is responsible for telling our bodies when it is time to shut down or wake up, and one of the main ways it gets its cues is from sunlight.

It’s understandable then that there has been an upsurge in people who can’t sleep at night, with so many of us seeing less of the outdoors.

With this in mind, if you can’t sleep, one of the first ports of calls should be to get out more during the day, especially in the morning. If you work from home, rather than taking your break standing in your kitchen, get out for a quick stroll, or at least make sure you sit in some sunlight. 

To get the best benefits, ditch the sunglasses. Direct sunlight on your face and on your eyes for at least 30-45 minutes is the most effective way to see results. 

Little changes in your routine like this can work wonders in slowly giving your body all it needs to initiate the sleep you crave. 

But what about if you are not fortunate enough to live in a country that has good daily sunshine? Good news! The effects of the sun are still felt whether it is overcast or nothing but blue skies, so get out there!

Could What You Eat Be the Reason You Can’t Sleep?

What you put in your mouth could also be a factor in why you have trouble falling asleep.

Some food is known to affect people’s ability to get a good night’s sleep. Included among them are spicy foods and things that are high in citrus. Also to be avoided are refined carbohydrates such as pasta, white rice, and bread, as well as sodas and candies.

These foods cause our blood sugar levels to spike and drop off, leading to needing to use the bathroom more at night or making it difficult to drift off. 

Caffeine and nicotine are also on the list of things you shouldn’t have before bedtime, as they are both stimulants. In fact, caffeine can stay in your blood for up to 6 hours, so keep your cup of Joe for the mañana. 

So what should you be eating if you can’t sleep? 

Well, there are many options of great-tasting foods that can work wonders in helping you go to sleep.

What you want to look out for are foods that contain one of the key nutritional elements that will help your body in its quest to get some rest. The most effective are foods that contain serotonin and melatonin, sometimes known as the sleep hormone. 

Almonds, walnuts, kiwis, and even turkey are all on the list of foods proven to help you get some shut-eye.

Another option that has proved popular is the use of CBN Isolate. As the compound has a sedative nature, it has been noted to prolong sleep in many cases. Understandably some may have concerns about taking it, but in its isolated form, there should be no concerns.

If you would like more information on this, check out this article answering the question, Is CBN Isolate THC-Free?

Set Yourself up for a Good Nights Rest

One reason that you can’t sleep at night may also be because of your environment. The good news is that in most cases, where you rest your head is a place that you have some control over and can make some sleep-inducing changes.

Light is a great helper in keeping your body in line with when it should be awake and going to sleep. But at night time, to make sure that your body gets the message loud and clear, darkness is your amigo.

Melatonin production is ramped up in your pineal gland when it is dark, which is what gives you that sleepy feeling. So do all you can to keep light to a minimum, be it getting some shut-out blinds or anything else. 

Another thing that can help if you can’t sleep is keeping an eye on your room temperature. While it may be logical to want to be warm and cozy in bed, cool temperatures actually work better in getting you sleeping quicker.

Thermoregulation, the body process of setting its optimum temperature, works to drop your body’s temperature when it is time to hit the hay. So by being in a cooler room, we can reach that point far quicker than when we are warm. The magic number is a cool 65°F (18.3°C), so turn the dial on your thermostat to help you on your way.

You should also aim to make your room your sleep sanctuary, meaning keeping tech to a minimum. Our ever-so-precious devices have proven to be major disruptors to our body clocks due to the blue light that they emit. Blue light works against us by suppressing the release of melatonin, keeping you awake in the process, so try to switch things off at least 30 mins before bedtime. 

Get Into a Good Routine

Having a good routine in all areas of life reaps many benefits, and sleep is no different. 

Even if you prefer to live in a more carefree manner, it is clear that our bodies want structure and routine. So if you really want to work on improving your sleep, then try to sleep at the same time every night. 

As mentioned earlier, a steady circadian rhythm is key in ensuring that we get the best out of our time in bed. So by turning in like clockwork, we can, over time, reset our bodies. This may be a struggle (especially at weekends!), but once you get into the swing of it, you will find yourself yawning and ready for bed before you know it!

Another thing that we all should incorporate into our routines and is sure to get you to the land of nod is regular exercise. 

We are all familiar with that boost of energy and general positivity we feel after doing some exercise. The hormone responsible for that feeling, serotonin, also regulates our sleep, so the more of it we have flowing through our veins, the better. 

To get the best from this, however, you shouldn’t do exercise too late, with morning workouts proving to be most effective for sleep health. In addition, pushing too hard at the gym can be detrimental to sleep, so keep it moderate to see benefits at night. 

The last habit incorporated into your routine is taking a warm shower or bath before bedtime. This welcome stress reliever helps the body with our aforementioned thermoregulation as well as being proven in getting you off to sleep faster. 

Rest Easy by Following Our Sleep Tips

If you regularly can’t sleep, it can be an obstacle in living a normal life.

For that reason, we hope that our breakdown of some of the most effective things you can do will be a source of comfort, and most importantly, helps you get what should be attainable for all of us—a good night’s sleep. 

For more great and informative health content, be sure to check out the other articles on our site.

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