Are you battling with insomnia very often? Or even suffering from sleepless nights? Staring at the wall all night, does that sound familiar to you? Checking the time, again and again, waiting to doze off? Wondering how to get a sound sleep? Does that define your life?
Well, you are not alone! Sadly millions of people worldwide, including 25 million US adults, suffer from sleep apnea and hence struggle to fall asleep every night.
Did you know? Generally, adults dream 4 to 6 times per night. But forget 95-99% of our dreams the next morning.
With your achy body and that busy mind of yours, a peaceful night’s slumber is out of the question. Here are some simple tips that’ll help you get a night of sound sleep and relieve stress:
Simple Tips to Get a Sound Sleep and Relieve Stress
1. Put that coffee mug down!
Is it noon already? Put your coffee mug down.
After consuming a cup of coffee, caffeine stays in our system for about 8 to 14 hours. The effects might be different for each individual, but in most cases, if you are suffering from disturbed sleep, you must eliminate caffeine after noontime and see how that improves your sleep.
When I say caffeine, it doesn’t just mean giving up on coffee. You must also avoid other sources like tea and chocolates. Therefore, my advice – switch to healthier alternatives like green tea or herbal coffee.
As per sources, in terms of how much caffeine you can consume daily, the limit stands at 500 milligrams per day for adults and 100 milligrams for children.
2. Shake your bon-bon!
Shake it up a little with some workout or a brisk walk. Exercise improves your sleep and helps you to defeat insomnia. The harder you work out, the more your body needs rest and sleep.
Also, exercise and walks can help in relieving stress!
A study published in The Journal of Brain & Behavior confirmed that women are twice as likely to fall victim to stress and anxiety. When you feel stressed, the first thing you must do is find out the sources of stress in your life.
- And then follow these healthy ways to deal with stress.
- For ladies out there, here’s how women can take care of themselves when stressed out.
All you need to do is eliminate those elements from your lifestyle that affect your sleep quality during the night.
This means:
- engaging in morning workouts to relieve stress
- morning meditation to start your day on a positive note and be productive
- or meditate in the evening to feel less stressed
- eat foods that naturally reduce stress
A word of caution – don’t break too much sweat just before hitting the sack as it may make it harder to doze off.
List of Foods That Relieve Stress Naturally
According to sources, these are some of the foods that can help you fight stress naturally:
- Herbal tea
- Dark chocolate
- Green leafy vegetables
- Oatmeal
- Avocado
- Omega-3’s
- Turkey breasts
- Blueberries
- Pistachios
- Cashews
- Warm milk
3. It’s time for a bedtime ritual!
Did you know that stress reduction can increase your longevity to a great extent?
To get sound sleep, you need to prepare a relaxing ritual for bedtime.
A routine like such means keeping yourself away from your favorite TV show, cutting the chord from social media exposure, staying away from bright lights, all in all, avoid anything and everything that causes excitement, anxiety, or angst, as such emotions can make it harder to fall asleep.
Check out these good sleeping habits to practice before going to bed.
4. No more takeaways for dinnertime!
Another way to get sound sleep is to skip takeaway meals for dinner.
Instead, to defeat insomnia, consume foods rich with nutrients that support sleep, including magnesium, melatonin, and tryptophan.
For supper, have a blend of complex carbohydrates and proteins if you have a sweet tooth for frozen yogurt or coconut milk with fresh cherries.
Say goodbye to those takeaways/pizzas/white rice for dinner if you want a good night’s sleep.
5. What about your mattress?
If you have tried all the above options and still didn’t catch an ounce of sleep, then I suppose a check for your mattress and pillows is in order.
You may not realize this, but a major factor affecting your sleep quality could be your uncomfortable mattresses and pillows.
Moreover, for an undisturbed slumber, you need a supportive and comfortable mattress. The mattress or pillows you’ve been using for years might have run its course – Even a good quality mattress has a life expectancy of just 9 to 10 years – how old is yours?
6. Right nostril breathing – Not anymore!
Another way of dealing with insomnia is to avoid breathing through your right nostril; you can use your right thumb to press the nostril. Now take slow and deep breaths from your left nostril.
Breathing with your left nostril has a relaxing and soothing effect on your mind and body. Additionally, taking 26 deep breaths to form left nostril produces a comforting effect according to Kundalini Yoga.
Try it tonight and see how yoga helps in reducing stress and promoting sound sleep.
Concluding thoughts,
Good sleep is a sign of good health. If you constantly face insomnia, it can be a sign of some underlying problem. Therefore, in such times, contact your doctor. Similarly, you can also find a sleep professional and take their help.
Additionally, avoid taking sleeping pills. They can have disturbing and dangerous side effects. Most of the time, they don’t work. Instead, find a way to manage your stress and worries.
In conclusion, getting a good night’s sleep may seem like an impossible goal, but it is not rocket science. Hence, following healthy sleep habits can make a major difference in your life.
Key Takeaways On How To Get Sound Sleep
- People with insomnia tend to have trouble falling asleep.
- Additionally, they may also have difficulty staying asleep throughout the night.
- Don’t use any sleeping pills unless prescribed by the doctor.
The following are some ways how you can get sound sleep:
- Hit the sack as early as you possibly can.
- Keep a consistent bedtime.
- Don’t consume fluids two hours before going to bed.
- Use the restroom right before bed.
- Avoid snacks with sugars and grains.
- A hot shower or sauna can be beneficial.
- Try wearing socks to bed.
- Use an eye mask.
- Put on some relaxing music.
- Read a spiritual book, rather read anything (can’t stress this one enough!)
What are your ways of dealing with insomnia? What do you do to get a sound sleep?
Do share your thoughts with us in the comment section.
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