How to Sleep Better at Night
If you dread bedtime because sleep is your nightly impossible dream, don’t take that lying down.
First, the facts. Insomnia affects about 35% of all Americans. In a 2008 study, two in five people who slept less than seven hours during a 24-hour period said they unintentionally fell asleep during the day, while nearly 5 percent reported nodding off while driving. Other common effects of insomnia include hallucinations, difficulty performing simple tasks, and an overall poorer quality of life.
Not much to cheer about, is there? Well, maybe not yet, but try these proven effective measures to overcome insomnia, and you might just have the last laugh.
Change Your Diet
Well before bedtime, stop ingesting carbs. Otherwise, your body will continue to burn them, thus affecting sleep patterns. Healthy fats, on the other hand, can help you sleep – avocadoes and yogurt are two such examples.
Take it Easy
As you toss and turn, your mind may be replaying the same negative thoughts or experiences. That’s stressful, and that’s sleep depriving. Here are some tips to declutter your mind and get the added sleep you need:
- At least 30 minutes before bedtime, shut off all electronics and read something that helps you relax.
- Keep a paper journal and make nightly entries, especially about issues concerning you. Getting it on paper can help you make sense of it all and stop stressing about it – at least long enough to get to sleep.
- Exercise before bedtime. Exercise is one of the most natural ways to create endorphins, an all-natural sleep aid.
Take Natural Supplements
Magnesium sleep supplements are the most effective way to cure insomnia without drugs. About 400 to 500 mg a night should be enough. If you have jet lag, taking melatonin for a few days is okay, but long-term usage can become habit forming
Use Essential Oils
Chamomile, whether in tea, tincture, or essential oil form, is one of the best medicinal herbs for fighting stress and promoting relaxation, according to research from Alternative Therapies in Health and Medicine and Pharmacognosy Review. Inhaling chamomile vapors is often recommended as a natural remedy for anxiety and general depression, which is one reason why chamomile oil is a popular ingredient in many candles, aromatherapy products and bath-soaking treatments. You also can try rubbing a few drops of lavender oil on your neck before going to bed. Or take a warm bath with lavender oil or Epsom salts, two more great ways to induce a peaceful night’s sleep.
Correct Temp has a solution, too!
It’s possible that indoor air pollutants are keeping you up at night since they directly impact the severity of your allergies or asthma. If yours are acting up at night or, for that matter, any time of day, contact Correct Temp to discuss how a whole-house air filtration system can add immensely to your indoor comfort and serve as a reliable sleep aid.
