12 tips for restful sleep
1) One should not eat or drink a few hours before going to bed for a peaceful sleep,
Especially drinks containing caffeine and theine, such as tea, coffee, coke, will disturb sleep. Eating before going to bed will prevent a restful sleep as it activates our digestive system during sleep.
2) Stay away from social media and television before going to sleep,
Just as social media and television occupy our minds, it can also cause stress. So avoiding these before going to bed can help us have a restful sleep.
3) Melissa tea,
Melissa is a herb known for its relaxing effect. Drinking a cup of Melissa tea can help us sleep comfortably.
5) Reading books
Personally, reading a book before going to bed causes my mind to be more open and sleepless. However, most people state that they fall asleep easier by reading a book.
6) Changing your bed,
Our old mattress may prevent you from having a comfortable sleep as it has lost its comfort. Especially, a bed with dimpled areas in certain areas can cause insomnia as well as back pain and tiredness from bed.
7) Reduce daytime naps,
Too much nap can make it difficult to sleep at night.
8) Remove things that prevent you from falling asleep from your bedroom, if possible.
A loud clock, cell phone, a dripping faucet can be quite sleep-distracting.
9) Try listening to music, meditation music, water and nature sounds
Especially if we have trouble sleeping because of the noise of the environment, a quiet music or water sounds or nature sounds, meditation music can help us to sleep in a nice and restful sleep that will distract our attention from environmental noise.
10) Exercise breathing.
There are many breathing exercises for many topics on the internet. You can choose the one that suits you so you can easily fall asleep. I realized that breathing slowly but without forcing through the nose makes it easier for me to sleep. Also, focusing on your breath will distract your mind from unnecessary thoughts.
11) See a doctor if you are constantly having trouble sleeping
A healthy diet is important for a healthy body and mind. Magnesium deficiency can cause insomnia. With a simple blood test, your doctor can diagnose the cause of your insomnia.
12) Find your most comfortable sleeping position
Everyone has a sleeping position in which they fall asleep easily. Even a certain movement (such as putting the hands under the pillow, between the legs or keeping it close to our face) can make us feel comfortable and make it easier to sleep.
I am writing this article in the morning of a sleepless night. I guess my insomnia is a bit habitual, a little bit like the peaceful hours of the night and a little too busy myself. I guess it will be healthier if I go to bed earlier. I hope the above items are useful for you. 07:30 in the morning. Good night all. 😁
Your advices are very practical and useful. I would add one more: walking after dinner. That helps, too, I always sleep better after that