Sleep is one of the most important routines our body needs to maintain overall health. It is when our body recovers from the daily work it performs throughout the day. It’s also when our brain flushes out harmful toxic substances which helps us focus and function effectively. Almost 30% of adults suffer from some sort of sleeping disorder that prevents our body from getting the quality rest it needs and thus not maximizing the recovery period during sleep. The reasons vary from physiological to psychological and it manifests in different forms. If you’re suffering from some sleeping disorders, chances are you’re going to feel it in the morning. And if left untreated then it could develop physical ailments which could become serious in the long run.
Here are some ways to deal with common problems during sleep:
1. Exercise
Exercise and sleep have a symbiotic relationship in that both are improved by the other. Although there is still a lot to be discovered in the mechanics of their relationship, regular exercise can improve the quality and duration of sleep. It can also be because when you exercise your body spends energy on the activity and the succeeding activities in the day which leaves you tired and longing for quality rest.
2. Balanced Diet
Have a balanced diet and avoid alcohol, spicy foods, and high-fat and protein foods before going to bed. It is advisable to have a light meal before going to bed with a bowl of complex carbohydrates to promote the release of serotonin.
3. Sleeping Aids
There are a variety of tools that can help you achieve not only a long and restful sleep, but also help you get there fast. People having trouble falling asleep can use sleep aids for insomnia, which generally minimizes distractions while in bed. They also provide a relaxing atmosphere that will help ease you into sleep.
- Masks
One of the reasons why we can’t fall asleep is that we are sometimes too sensitive to light. Our body responds to light as it has always been conditioned – get up and find food. So avoid using your phone before going to bed and if there are light sources that you can’t turn off, use sleeping masks to cover your eyes.
- Essential Oils
Lavender helps you feel relaxed and consequently helps you fall asleep easily. Essential oils used on diffusers produce mists which fills the room with a pleasing and serene aroma that will surely put your mind at ease.
- Noise Canceling Earphones
Just as the light keeps us awake, sensitivity to sounds also prevents us from getting that nightly sleep schedule on time. These earphones may work in different ways: one is by preventing sounds by plugging your ear, second is canceling the environmental sounds, and the third is drowning the external noise by soothing music. You can use the type that best suits you and you won’t have to worry about noisy neighbors or roommates anymore.
- Meditate to reduce stress
Just as we need to exercise our bodies to get improve our quality of rest, so is the importance of keeping our mind free from stress. Most of the things that keep us up at night are in our mind. It can be beneficial to spend time and clear our mind from all of the stress of the day. Meditating is a good mental exercise to keep ourselves in check so that we are not overwhelmed by our daily thoughts and we can learn to manage and cope with our anxieties. Ultimately, reducing stress can help us sleep better which in turn can help us minimize the effects of stress on our body and mind.
If you’re one of those people who find it difficult in getting their beauty rest, it can be worthwhile to take some measures to make sure you get the quality sleep your body needs. It may get some time to get used to, but the important thing is you change some of the habits that prevent you from getting a good night’s rest. If you’re still having difficulty sleeping or you’re experiencing more serious symptoms then it may be advisable to consult medical help.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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