Seven Habits To Overcome Insomnia and Rest Peacefully
People can overcome insomnia as long as they’re aware of a few things. For one, the state you’re in when it’s time to go to bed. For instance, you might be agitated by the telephone conversation series you had earlier or the series you just watched. Or perhaps it was that email … Many factors can affect your quality of sleep and even lead to insomnia. So, what’s the best sleep hygiene?
This isn’t always easy and it’s mainly due to lack of time. This is because you may not be paying attention to your habits. However, the advantages of these simple tricks are many compared to the time it takes to get used to them. Thus, you must also eliminate those that are detrimental to your health.
Seven habits to overcome insomnia
Here’s how to overcome insomnia without sleeping pills.
1. Hot shower or bath
A hot shower or bath is a simple and delightful remedy is just before going to bed.
Hot water, unlike cold, has a stimulating and relaxing effect on the body and allows you to go to bed feeling good. That in turn helps you rest adequately.
A good idea to maximize the feeling of relaxation is to massage yourself as you lather your body. Concentrate on the scent of the soap while you do it so as to avoid thinking.
Then, gently rub the towel all over as you dry in order to pamper a little more after you get out of the shower. You could also try to recreate a spa at home.
2. Know how to disconnect
These days, one of the biggest reasons for insomnia is our dependence on technology.
Televisions, computers, and cellphones don’t only get in the way of relaxing our minds, but also generate electromagnetic fields. These waves have a negative influence on our nervous system.
- Try to use these devices less during the day and minimize their use as much as you can
- Disconnecting ourselves from our devices at least two hours before going to bed is essential in order to fight insomnia
3. Following the sun
According to specialists from the National Institutes of General Medical Sciences:
“Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle, responding primarily to light and dark in an organism’s environment. Sleeping at night and being awake during the day is an example of a light-related circadian rhythm.”
This means the sun sets the biorhythms and that the organism functions better when you go with the hours of sunlight.
So, we recommend waking up in the morning at the sun’s first rays and winding down when the sky darkens. For example, reading and exercises such as yoga allow you to relax progressively and get the body used to these biorhythms.
In addition, sunbathing is a natural remedy to overcome insomnia.
According to specialists from the National Institutes of Health, it’s enough to expose oneself to sunlight for ten minutes a day, if possible throughout the year, to notice an improvement in nightly rest. Don’t overdo it as it could harm both your skin and daytime energy levels.
4. An appropriate dinner
Biorhythms also tell your body that it should use its energy from 9 o’clock to regenerate your liver and gall bladder. Be well aware of it as many people experience insomnia due to what they eat for dinner.
If we eat too much before going to bed, our body will be in the middle of digesting. This has a negative impact on our nocturnal biorhythms.
A healthier habit is to eat lighter dinners before 8 o’clock in the evening in order to ensure the body has time to digest everything before going to bed.
In light of this, we should avoid the following foods:
- Dairy products
- Red meat
- Refined flours
- Unhealthy fats such as fried and junk foods
Fruits are quite healthy and provide a lot of energy so they’re more appropriate for breakfast.
5. Inversion yoga poses to overcome insomnia
Among yoga techniques, inversion poses are great for relaxing and overcoming insomnia.
- You can promote circulation just by lifting your legs and lowering your head at a lower level than your body
- You can relieve symptoms like leg heaviness or headaches, which make it difficult to rest properly, just by doing so
- We can lay down on the floor with our legs lifted vertically, or against a wall; the candle pose is a good alternative
Check out these Five Yoga Poses for a Flat Stomach
6. Insomnia and the intestines
Some cases of insomnia are linked to an intestinal overload and inflammation, which can be difficult to detect. You must regulate the function of this organ in a natural way in order to solve it.
A good option is to take a chamomile infusion before going to bed. At the same time, skip any irritating foods or beverages during the day.
7. A clean orderly room can help overcome insomnia
It’s also important to prepare the room in which you’re going to sleep in order to overcome insomnia.
You won’t be able to sleep properly if there’s:
- Too much noise
- Chaos and mess
- Too many lights on
- It important for the room to be dark at bedtime. Not only because lights are annoying, but also because it facilitates the segregation of melatonin in the body.
- Inadequate temperature or lack of ventilation.
- Electronic devices that are turned on and plugs that are too close. This is because these generate electromagnetic fields around you and these interfere with melatonin.
As you can see, there are many factors that, when combined, can be the main causes of insomnia. Consult a specialist to delve into the cause of your sleep disorder and prescribe appropriate treatment if your rest doesn’t improve with these simple tricks.