We all live in an extremely fast-paced world and for most of us the stresses and the strains of everyday life tend to ferment when we go to bed at night. If you struggle to fall asleep at night and stay asleep then there are a number of tips and tricks that will enable you to better fight insomnia and fall asleep more easily.
Have a Good Look at Your Bedroom
The very first things you need to do is take a really good look at your sleeping area. In an ideal world, this should be a calm space that is neat, tidy and clean. You really relax and sleep better in a clutter-free space. Ban electrical devices from the bedroom, especially computers and phones. The only device you should have in your bedroom is something to wake you up and a battery operated alarm clock will suffice for this. Make sure your bedding is clean and that you keep the temperature low.
Three Hours Before You Sleep
Stop using laptops, iPads, mobile phones or anything else that can potentially cause you stress particularly if it is work-related. In fact, banish game playing from your late night habits too and allow your mind to gently relax. If you are overly stimulated you will not sleep well. OK if you use a device to read that is fine, but even this should be switched off an hour before you intend to go to sleep so that your eyes are not focused on the light which will interfere with your ability to get to sleep.
Ban the Caffeine
Another great tip is to ban caffeine after midday. Did you know that it takes six hours for caffeine to be processed and eliminated from the body? In order to be sleep ready when you go to bed make sure that your last caffeinated drink, whatever that may be coffee, tea, cola etc. is at least six hours before you head to bed.
Read a Boring Book
In the twenty to thirty minutes before you aim to turn out the light and sleep, why not try to read a boring book. Something you have little interest in is best. A boring topic supposedly keeps your mind away from other things that you may be bothered about such as work, finances and relationship issues. You’ll become increasingly bored and sleepy and before you know it, it will be time to turn the light out.
Eliminate the Stress
Take a long hard look at your life and eliminate any excess stress. Try out some relaxation techniques and consider EFT (Emotional Freedom Technique) tapping, yoga or meditation.
There have been numerous studies to research the overall benefits of meditation and how it can help with a number of health issues such as primary insomnia.
A 2009 study by the American Academy Of Sleep Medicine concluded that daily meditation cannot only improve sleep quality and total sleep time, but may also help to reduce stess and depression.
Take Tart Cherries
The latest research suggests that tart cherries or tart cherry juice (such as Montmorency) is a great relaxant. An international team of researchers based at the University of Northumbria in the UK have discovered that when healthy adults drink two glasses of tart cherry juice daily, they actually rest an average of 39 minutes longer than those people who do not. This can be broken down to 25 minutes of extra sleep and 14 more minutes of time spent relaxing in bed. And, those drinkers of tart cherry juice also woke less often in comparison to those who drank a non-cherry fruit cocktail.
Tart cherries contain a natural form of melatonin that can help you to become naturally sleepy and this allows you to fall asleep more easily. Tart cherries and tart cherry juice can be easily found online or in many health food stores.
Consider a Night Time Tea
There are plenty of caffeine-free teas that you can drink at bedtime. The ever-popular chamomile, for example, has been used for centuries as an antidote to insomnia. Others to consider sipping include mint tea or lemongrass tea. Chamomile tea contains unique phytonutrients that can help fight estrogenic overload from overexposure to the xenoestrogens in chemicals, pesticides, etc. in today’s chemical heavy world. Add a spoonful of the tart cherry concentrate to your cup of tea and you’ll get double the delight and benefits.
Think about Your Hormones
Do you have any hormonal issues that you need to check out? Hormonal issues can be a cause of adrenal fatigue, and being overly stressed during the day may cause an imbalance in your natural cortisol cycle. These factors will keep you more awake at night and of course more tired in the morning.
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Further information on EFT (Emotional Freedom Technique) can be found in our FREE Budwig guide.