Before we think about ways to beat insomnia, it really helps to lay the groundwork. If your bedding and mattress aren’t up to a good standard, you’re basically handicapping your sleep.
You have to make your sleeping space as comfy as possible. Check Us-Mattress for all the sleep solutions that can work for you, and then try out some of our tips below.
Think About Intake
We, humans, develop some terrible habits. Among these is the tendency to eat and drink strong substances leading up to sleep. Many of us eat spicy foods or drink sugary and caffeinated beverages in the evenings.
If you’re finding sleep hard to come by, perhaps you should think about intake. More specifically, about when you consume certain things. It might be a good idea to limit strong spices, sugar, caffeine, and alcohol to earlier in the day to help you drift off.
Setting Up Great Routines
Body and mind alike crave routine. It may strike younger folks as dull, but developing a pattern of behaviors that you generally follow has been shown to benefit health. Certainly, if the brain knows when it’s expected to rest, the rest is easier to come by.
Bath Before Bed
Who doesn’t love a warm bath? They’re relaxing, soothing, and a great way to spend an hour leading up to bedtime. The warmth also has a secondary effect, in that your core temperature drops when you bathe, which helps you fall asleep.
Blue and Red Light
What our eyes interpret as “blue” is light at a wavelength of around 450nm, whereas the much lower frequency of “red” is a wavelength at around 700nm. The blue is a far more energetic light and has been demonstrated to affect sleep negatively.
Using fewer electronic devices will certainly improve your chances of sleeping well. If you’re unable to avoid your devices, many now incorporate a red light mode which you can turn on in the evenings. Not ideal, maybe, but the red light is preferable for sure.
Mind, Prayer, and Meditation
For many sufferers, insomnia is at least partly caused by mental and emotional stress. Setting aside some contemplative time before bed can help immensely. For those of faith, there is an easy route through various forms of prayer, for example.
Similarly, many meditative practices are very good for bringing the mind to a peaceful and tranquil state. For those who eschew religion, the benefits of contemplation and tranquillity remain the same, so the practice is just as beneficial either way.
Your body and mind are parts of the whole of you, and when it comes to sleep, this is very true in every respect. All of your daily habits will spill over into your nights and vice versa. Putting good things into practice will benefit both your sleep and waking, in the end.
It’s helpful to think in broader terms when thinking about well-being. You sleep well, then you live well, and eat well, etc. It’s all a holistic totality, where improvements in one area will impact other areas positively as well.