Getting enough sleep is crucial for overall good health. Chronic lack of sleep can in fact promote the onset of stroke, weight gain and irritability. This article will teach you to detach yourself from a particularly stressful or hectic day and will guide you towards important changes in your lifestyle, to improve the quality of your nights and, consequently, your days.
Steps
Method 1 of 3: Part One: Relax Your Body
Step 1. Drink chamomile tea
Chamomile has a calming effect on the body and, like all hot drinks, slightly raises your temperature, making you sleepy.
Step 2. Stretch
Spend 10 to 15 minutes stretching your arms, legs, neck, and back. Use a yoga mat or, if you don't have one, a blanket or rug.
Roll your shoulders back slowly. Take deep breaths, inhaling and exhaling for a long time, continue for a few minutes
Step 3. Take a warm shower or bath
The heat will help you relax your muscles, especially those in your back and neck.
Step 4. Use aromatherapy
The scent of lavender has a strong sedative power and helps your muscles to relax. Lavender comes in different forms, for example in herbal teas or bath oils, for the body or for the environment.
Try putting a drop or two of lavender essential oil under your pillow
Step 5. Wear comfortable pajamas
If you have been tossing and turning in bed for a long time and unable to fall asleep, get up and put on a different pajama. This trick will affect your body preparing it for the transition to sleep.
Step 6. Adjust the temperature and light in your bedroom to make them comfortable
Excessive heat or cold is enough to keep you awake all night.
Method 2 of 3: Part Two: Relax Your Mind
Step 1. De-energize stressful thoughts
While this may be easier said than done, it's important to realize that it's your thoughts that keep you awake.
- Meditate. Sit cross-legged on the floor, keep your back straight with the help of a pillow. Inhale and exhale slowly and deeply, stay focused on your breathing. If your mind wanders for a moment, take note of the thought and gently bring your attention back to the breath. Continue for 5-10 minutes.
- If a thought bothers you, write it down on a piece of paper and then throw it away.
Step 2. Reduce the stress of an upcoming event
If you're having a hard time falling asleep due to an upcoming appointment (a meeting, a performance, or a duty), make sure you've got everything done. In this way you will eliminate tension and you can sleep peacefully.
If you decide to get up early the next morning in view of a trip or a trip, make sure you have prepared and organized every detail so as not to have to act in a hurry or worry. Put the keys in a safe place, get your clothes ready, etc
Step 3. Read a book
Not only will it take your mind away from the thoughts that worry you, it will also strain your eyes by preparing you for sleep.
Step 4. Watch a carefree movie or TV show
- Don't sit too close to the TV or computer screen. The bright light could keep your mind awake for a long time.
- Avoid movies of tension or fear. You will only be agitating your mind by raising the level of anxiety.
Method 3 of 3: Part Three: Improve Your Sleep Forever
Step 1. Avoid caffeine altogether, or at least in the last hours of the day
Not only does caffeine keep your body awake in the long run, it raises your anxiety level by making it difficult for your mind to quiet down at night.
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If you drink coffee or tea, limit yourself to one or two cups in the morning or early afternoon. Do not take caffeine after 4pm.
Relax and Go to Sleep Step 12 Step 2. Cut the alcohol
Although a glass of wine may initially cause sleepiness, as the hours go by, alcohol will interrupt your sleep. Chronic alcohol intake can raise our general level of anxiety, causing related sleep disturbances.
Relax and Go to Sleep Step 13 Step 3. Don't eat or exercise two hours before sleep
- Movement raises your heart rate, bringing in energies that will keep you awake for a long time. By practicing your workouts during the morning or early afternoon hours, you will have the right level of energy to face the day.
- Remember that after each meal your body will begin digestion, a long and demanding task. Also, going to sleep with a feeling of bloating or heaviness will make you feel sick and prevent you from falling asleep.
Relax and Go to Sleep Step 14 Step 4. Practice yoga, stretching, and / or meditation every night
If you don't like yoga or meditation, do at least 3-5 minutes of stretching every night. Not only will you help your body relax, you will improve its flexibility and posture over time
Relax and Go to Sleep Step 15 Step 5. Consider changing the mattress
If after several and endless attempts you still can't sleep, maybe the problem is hiding in your mattress. Look for a comfortable one that supports your back effectively.
If you usually sleep on your side, choose a softer mattress. If you sleep on your back, opt for a firm mattress
Advice
- Every evening reserves 1-2 hours to detach from the day. Avoid spending the whole evening completing a job or cleaning the house.
- If you are trying to eliminate, or reduce, your caffeine intake, try taking decaffeinated coffee instead of the classic one. This way you won't miss the coffee aroma.
Warnings
- Always be careful when stretching or during any type of workout.
- If you are heavily addicted to caffeine, a sudden break could lead to withdrawal symptoms, such as a headache. Gradually reduce your consumption.
