All go through those nights where it is impossible to sleep. We go round and round in bed and it becomes a little stressful when you are spending hours and could not fall asleep. But you need not stay idly doing nothing, waiting for sleep to come to you, there are different ways to achieve finally you achieve sleep.
- Drink a Glass of Warm Milk
It is not scientifically proven that milk has sleeping pills effects, but it contains a substance called tryptophan that will help keep you from falling asleep quickly. As did your mom when you were little will it have a connection with that? Surely yes!
- Maximum Darkness
Our body is biologically programmed to operate during the day and rest at night. Because in the darkness our body produces melatonin, a substance that helps us sleep, but if there is light, it suppresses the production of melatonin. So try that in your room is as little light as possible and your melatonin levels will raise.
- Hot Bath
If you often have trouble sleeping, try taking a warm bath just before going to bed. Because your body temperature tends to drop when you sleep, so if you heat your body prior to that, the temperature change will have more impact and sleep better.
- What to Avoid?
If you want to ease your sleep, you should avoid alcohol, caffeine and too heavy meals before going to bed. First, alcohol terribly worsens the quality of your sleep, caffeine being a stimulant can affect your nervous system if you drink late at night. Lastly, foods high in fat or protein are difficult to digest and therefore affect your sleep.
- Relaxing Music
Although it sounds a bit counterproductive, if you listen to the right music to sleep, this will be a great ally for you from falling or sleep faster than you think. But it must be very peaceful and relaxing, no loud notes or tones and have the opposite effect.
- Practice Morning Exercise
You might wonder how your activities in the morning can affect night. However, exercise reduces by 25% the blood pressure at night, which is associated with sleep.
If you do not manage to sleep and refuse to counting sheep try to breathe deeply, do breathing exercises and try to focus only on that. It will help you to be calmer and your speed down.
Following these tips is likely that you achieve sleep more easily, but is no guarantee. If you still have trouble falling asleep, you may want to consult your doctor to find the problem with your insomnia, because long-term lack of sleep can affect your health.