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Insomnia has become one of the most popular sleep disorders especially among the youth and the elderly. This could be caused by a combination of factors such as: poor feeding habit, sedentary lifestyle or lack of exercise and excessive use of electronic gadgets at bedtime But thankfully, Insomnia can easily be put in its place by simply incorporating the under-listed steps into your daily routine so you wake up refreshed and ready for the day.
1. Cut back on the caffeine.
This goes without saying! Caffeine intake should be restricted especially in the late evenings or close to bedtime. The reason is simple. Caffeine spikes your adrenaline level causing hyperactivity and increased sense of alertness and lack of sleep. Heavy coffee drinkers are advised to cut down and it and not to drink coffee before/close to bedtime.
2. Eat some fruits.
A small amount of carbohydrates before bed time will help your body to produce melatonin. Reach for a handful of grapes, an orange, or any small amount of fresh fruit to help you snooze.
3. Take a melatonin supplement.
This could aid in returning the sleep cycle back to normal. It is recommended that you take supplements an hour before you plan to fall asleep. This will give you time to unwind and get set for bed.
4. Drink herbal tea.
No Sugar. No caffeine. Yes to herbal tea!
Herbals teas are a great way to unwind and relax at the end of the day.
5. Read a book.
Reading a book prior to bedtime has been found to be effective. If diet and exercise contribute to sleep, so does a quiet mind. Take that cup of herbal tea and sit down with some light reading to relax your mind.
6. Put away all electronics.
And another topic I could go on about forever about is how smartphone and tablets have destroyed sleeping habits. I set my phone for “night mode”, meaning at precisely 11pm my phone goes silent until 6am and this enables me sleep without distraction.
7. Exercise before bedtime.
After dinner, spend a few hours lifting weights. This is a healthy bedtime routine. It helps burn excess sugar in your bloodstream and will help take you to the dreamland a lot easier.
8. Have more sex.
The bedroom should be a sacred place—this is where you (and possibly a partner) partake in intimate activities. Orgasms are a great stress reliever and release the hormone oxytocin and serotonin, both of which help you to feel relaxed and drowsy. Take complete advantage of your partner and jump in the sack early.
9. Drink more water.
If you aren’t a tea drinker, than get a tall glass of ice water, or better yet, infused water, and sip on it before you head to bed. This will help your body to detox when you sleep, to rehydrate your system and to aid digestion.
10. Switch off your lights.
Its easier to fall asleep in a dark room than in a well-lit one so I’d advise you turn off all lights or opt for red spectrum bulbs. This mimics an evening sunset and help to sync your internal clock for sun down.
