Sleep is the main ingredient for the perfect recipe of health. Sleep deprivation can lead to innumerable problems like cardiovascular diseases, inflammatory diseases, weak memory, etc. Insomnia is one of the most frustrating diseases, the medicines are such that they make you addicted to them and also have loads of side effects. Fatigue and moodiness are another issues that you would have to face regularly.
So here are a few sure shot tips that will help you beat insomnia without depending on the medicines.
1. Keeps the electronics away
Darkness helps in the production of a hormone called melatonin which regulated the body clock and circadian rhythm. So keep all your electronic away and let the darkness engulf you so that you can have a good sleep. Nothing is more frustrating than being woken up by a useless notification.
2. Make a routine and stick to it
Make a routine for yourself and follow it every day. Sleep at the same time every day, this will keep your circadian rhythm in sync. Following a routine for a long time will make your body used to it and this you will soon see that you automatically start feeling sleepy at the same time. Your body will fall into a routine so all the functions will automate themselves to the same routine.
3. Lavender essential oil
Lavender has calming and soothing properties that promote peaceful sleep, relaxed mind and tension free body. Spray your room with lavender or put a few drops of it on your pillow and take in the relaxing aroma as you fall asleep.
4. Meditation is the key
Meditate before going to bed, concentrate on one thing and let all the disturbing thoughts out of the window. meditation will help you clear your mind of all the stress and worries of the day and you will be able to fall asleep faster.
Studies show that doing a bit of exercise before going to bed helped people with chronic insomnia to fall asleep faster. People who exercised slept for a long time as compared to those who did not. heavy exercising is not healthy before going to bed but a brisk walk 3-4 hours before going to bed, helps a lot.
6. Limit caffeine intake
Caffeine is a stimulant and thus prevents you from falling asleep. You should try cutting back on your caffeine intake if you are facing the problem in falling asleep. Stick to no more than 3 cups a day and try not to have coffee after noon.