The recommended number of hours to getting a decent night’s sleep is eight, but unfortunately, that rarely happens for a large percentage of men, women and even children. The simple routine of turning the lights off, lying down in bed, closing your eyes and sealing them shut isn’t as easy as it sounds.
Typically, after a long day of working or studying at school, the human mind is still in productive mode, but it is essential to recharge those batteries before that dreadful alarm sounds off in the a.m. Consider it a basic biological necessity, like eating a balanced meal daily. Sleeping is one of the most important components of a healthy life and with these small tweaks you can help you get the best sleep ever without having to count sheep or use sleeping pills.
Chamomile tea
One of the oldest and most soothing remedies for getting shut-eye is drinking one cup of chamomile tea approximately 35-45 minutes before going to bed. For centuries, chamomile has been an effective cure for a number of health problems. The leading ingredient in the tea is called “bisabolol” which contains both anti-irritant and anti-inflammatory properties that help to decrease Insomnia, migraines, anxiety, menstrual cramps, panic attacks and a range of other sleep disorders. One of the benefits of chamomile is that it is completely natural and made from herbs. The product can be found as an oil, dried flowers, creams, and liquid extracts that can be purchased from most grocery stores.
Meditation exercises
For those who frequently deal with high levels of stress, trying relaxation exercises before bed might be a great solution for your sleep deprivation. Meditation slows down your heart rate and releases calming endorphins resulting in drowsiness. Perhaps, doing an in-home yoga class, deep breathing exercises or a few basic stretches will help do the trick. The best part about these exercises is that they can be done in the comfort of your bed while wearing your pajamas. You can simply go on YouTube and find a short video or find a website with step-by-step instructions to assist as a guide when testing out your meditation exercise of choice.
A warm bath with lavender
According to Web MD, soaking in a bathtub for 30-40 minutes will adjust your body temperature several degrees higher causing you to fall in a deep sleep. If you prefer to take warm showers that can work, but it is less effective. Like the meditation exercises the warm water lowers your heart rate, but also slows down metabolic functions like breathing and digestion. Now here is where the lavender comes into the picture. This plant-based quick fix is beneficial for both emotional and physical relief. It is also perfect for aching muscles and calming nerve tension. Just pour 3-4 dime-sized drops of the essential oil after running your bath water then sit back, relax and enjoy a taste of instant aromatherapy.
Put away your electronic devices
We are all guilty of checking text messages, emails and scrolling on social media during late hours of the night. Almost every doctor will tell you that is the worst medicine prescription when trying to find a cure for lacking the ability to fall into a slumber. Smartphones, computers and tablets are some of the biggest distractions when trying to fall asleep. Unfortunately, the world doesn’t stop while you are resting. Every few seconds there is another notification popping up on your screen causing you to start over after struggling for hours just to stop tossing and turning. The more you continue to use these devices at nighttime the more long-term sleep problems you will have. The wavelength light located in LED-based devices releases high levels of adrenaline in the brain making us more alert and preventing the flow of melatonin needed to fall asleep.
Invest in a good mattress
Sleeping on a comfortable, supportive mattress is the perfect foundation for hitting the sack at a faster rate. Finding your dream mattress can be expensive, but considering you spend about 1/3 of your day in bed, the purchase will definitely be worthwhile. The right mattress can help alleviate problems with your lower back, spine and neck. A large percentage of men and women are sleeping on the wrong style mattress. Everybody is different, so some may need memory foam or a sleep number bed, and other a more firm mattress. Treat buying a mattress like it’s a new car. You want to make sure it’s an investment you are 100 percent satisfied with because you will have to use it every night.
