P
PurpleFox
Guest
Temperature
Your environment, and the temperature in particular, is one of the causes of a restless night. Make sure that your body temperature is cooling down for a restful night.
Music
Listening to some soothing music while falling asleep. If music is aggravating, listen to some calming audio like waves or a rain forest or maybe even white noise.
Light
Light exposure can be anything from the street lights outside your window to the LED alarm clock facing your way. Make sure that light exposure is at a minimum. If your room is too bright, your brain will believe it’s still daytime.
Reading
For centuries people have been reading before they sleep. Research has shown reading helps reduce stress quicker and more effectively as it decreases the tension in your muscles.
Meditation
If you are already at the tossing-and-turning stage of your insomnia cycle, you should try to meditate. It may seem obvious, but your brain needs rest. The thoughts rumbling around cause severe difficulties in creating a settled, relaxed state.
Yoga/PMR
Some light yoga can help those tense muscles relax; the deep breathing will clear your mind. If yoga doesn’t help, you may try Progressive Muscle Relaxation (PMR). As in the name, tense a part of your muscles as you breathe in, and relax as you breathe out.
Writing
If meditation isn’t your thing, and you can’t seem to clear your mind, try jotting down your thoughts on paper. The act of writing, and placing your thoughts away where you can find them the next day, will help ease some of the anxiety.
Melatonin
Melatonin is a hormone that regulates your sleep cycle. The brain makes melatonin when fed with calcium, so warm up a glass of milk or partake in some cheese and *****ers. Cherry juice and walnuts have their own melatonin and can be eaten right before sleep.
Tryptophan
Tryptophan is an essential amino acid responsible for creating serotonin in your body; serotonin balances your mood to cause good sleep. Some foods rich in tryptophan are pumpkin seeds, hummus, chicken/turkey ******, tuna/halibut and cheese.
Aromatherapy
English lavender and chamomile are two of the most soothing essential oils found; they’re highly recommended to help relax. You could buy an essential oil candle, or light up a burner, dab the underneath of your pillow or even add a few drops to your hot bath.
Your environment, and the temperature in particular, is one of the causes of a restless night. Make sure that your body temperature is cooling down for a restful night.
Music
Listening to some soothing music while falling asleep. If music is aggravating, listen to some calming audio like waves or a rain forest or maybe even white noise.
Light
Light exposure can be anything from the street lights outside your window to the LED alarm clock facing your way. Make sure that light exposure is at a minimum. If your room is too bright, your brain will believe it’s still daytime.
Reading
For centuries people have been reading before they sleep. Research has shown reading helps reduce stress quicker and more effectively as it decreases the tension in your muscles.
Meditation
If you are already at the tossing-and-turning stage of your insomnia cycle, you should try to meditate. It may seem obvious, but your brain needs rest. The thoughts rumbling around cause severe difficulties in creating a settled, relaxed state.
Yoga/PMR
Some light yoga can help those tense muscles relax; the deep breathing will clear your mind. If yoga doesn’t help, you may try Progressive Muscle Relaxation (PMR). As in the name, tense a part of your muscles as you breathe in, and relax as you breathe out.
Writing
If meditation isn’t your thing, and you can’t seem to clear your mind, try jotting down your thoughts on paper. The act of writing, and placing your thoughts away where you can find them the next day, will help ease some of the anxiety.
Melatonin
Melatonin is a hormone that regulates your sleep cycle. The brain makes melatonin when fed with calcium, so warm up a glass of milk or partake in some cheese and *****ers. Cherry juice and walnuts have their own melatonin and can be eaten right before sleep.
Tryptophan
Tryptophan is an essential amino acid responsible for creating serotonin in your body; serotonin balances your mood to cause good sleep. Some foods rich in tryptophan are pumpkin seeds, hummus, chicken/turkey ******, tuna/halibut and cheese.
Aromatherapy
English lavender and chamomile are two of the most soothing essential oils found; they’re highly recommended to help relax. You could buy an essential oil candle, or light up a burner, dab the underneath of your pillow or even add a few drops to your hot bath.
