How to sleep better ?

Hi guys :) Do you have trouble sleeping? Are you repeatedly waking up at night for no apparent reason? Do you have to drag yourself out of bed each morning? Getting a good nights rest may seem like an impossible goal, especially when you are wide awake at 3 am. I have an insomnia so i usually sleep at 3-4 in the morning then wake up at early , i don't know what to do so i do a research how i can sleep better , i take down all of the information on how to get sleep better and beat my insomnia so here it is :)

1- Use The Bed Only For Its Intended Purpose

Don’t turn your bed into a dining or workspace. Start using it only for its intended purpose – for sleep (and sex). This piece of furniture should be strongly associated with relaxation. This technique allows you to develop a conditioned reflex to your own bed. Every time you lie on it, your brain will receive a signal that it is time to fall asleep. 

The quality of bedding can also affect sleep. This is a good reason to buy new comfy pillows and a mattress. Research shows that sleeping under a weighted blanket (about 10% of your weight) is very beneficial. It helps relieve anxiety, calms you down, and helps to relax. When buying bed linen, opt for products made from natural fabrics.

2- Adjust Your Biological Clock

Adequate sleep patterns are essential for mental and physical health. Try to wake up and fall asleep at the same time every day. So you will program your biological clock and will be able to normalize sleep. Our body has a special control system – circadian rhythms. They give the body the mindset to stay awake in the morning and sleepy in the evening. 

Once you adjust to the new schedule, falling asleep quickly, and waking up easily will be much easier. Experts believe that an adult needs 7-9 hours of sleep to maintain youth, health, and high productivity. 

3- Give Up Bad Habits

What we do during the day affects the night’s sleep. Our habits play a major role in the quality of our sleep. Habits like alcohol abuse, smoking, eating fatty foods can lead to insomnia. If you are addicted to alcohol and insomnia has become a part of your life, you can contact the alcohol abuse hotline. They can suggest you effective coping strategies and medication.

4- Take A Walk Before Bed

A half-hour evening walk in the fresh air is even more effective. Slow walking activates metabolic processes, relieves stress, improves immunity, and ensures healthy sleep. Even a small city square is suitable for this purpose. The main condition is to finish all planned tasks in advance and not think about work. 

Walking before bed should have a calming effect. In the warm season, you can increase its duration to one and a half hours. A longer walk, on the other hand, is likely to cause fatigue and sleep disturbance. Try to arrange your route in such a way as to avoid places with heavy traffic and crowds.

5- Start Eating Sleepy Food

Before going to bed, it is better to give up heavy foods and sweets. But a light snack a couple of hours before bedtime, on the contrary, will improve your nighttime metabolism and make it easier to fall asleep. 

This can be natural yogurt, half a banana, chamomile tea, almonds, a boiled egg, or classic milk with honey. By the way, the latter has about the same effect as a hot bath. But products with caffeine are best left for the first half of the day. Studies show that this substance can remain in the blood for 6-8 hours. 

Caffeine is present in chocolate, coffee, soda, and energy drinks. It will be easier to overcome insomnia if you add foods that promote the production of melatonin and serotonin to your usual diet. Among them are turkey meat, salmon, cheese, walnuts, and whole-grain bread.

6- Do A Light Self-Massage

A light relaxing massage is a good way to relieve physical and emotional stress and normalize sleep. In addition, it has a beneficial effect on muscle tone, blood vessels, and heart function. You can do this massage both with the help of loved ones and on your own. Before the procedure, it is important to completely relax: take 8-10 deep breaths and exhalations. 

After that, warm up your palms by intensively rubbing them against each other. Begin to gently massage your face, earlobes, neck, and shoulders. Moving from top to bottom, smoothly move to the chest and abdomen, feet. At the same time, try not to press too hard – during such a massage. --

I'm glad that i found this helpful tips and i do this and it helps me a lot . So i hope it helps :) thankyou for reading !*

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