Everyone has those nights where they can’t stop tossing and turning! Therefore, to prevent the onset of insomnia, here are my tips to ensure you get a good night’s sleep.
Everyone loves to be hyped and energised, right? But they also love their sleep. Caffeine can cause a disruption to the brain for 8 whole hours. Therefore, to make sure you sleep well, avoid drinking stimulants like coffee, coke and energy drinks at least 5-6 hours before going to sleep. You could even try switching to herbal teas such as green tea. They are great for detoxing the body and giving you a refreshed feeling.
We can all be a little lazy at times, so why not get active?. Exercise can help in many ways, however, try to avoid engaging in vigorous activities too close to bedtime. To keep the body refreshed and active, aim for a minimum of 30 minutes every day, allowing time after for your muscles to relax.
Turn It Off
We’re a generation that’s obsessed with our phone. However, to sleep well, it’s recommended that you avoid using your mobile phone 1-2 hours before sleeping. Mobile phones interfere with the body’s natural rhythm, effectively tricking our bodies into believing it’s daytime. To prevent insomnia put away your phone either on the bedside or in another room altogether.
Your temperature naturally drops at night, starting two hours before sleep and levelling out at 4 am or 5 am. Having a soak in the bath raises your temperature and the rapid cool-down period immediately afterwards relaxes you, leaving you to get the good night’s sleep needed.
Eat Well To Sleep Well
One of the main ways to beat insomnia is eating healthy. Therefore, try to avoid eating sugary foods after 6-7pm. Eating foods that are high in protein helps boost the sleep-inducing hormone, melatonin. However, eating heavy meals at night can stop you from falling asleep straight away as your body needs time to digest the food.
Here are just a few tips to beat insomnia, I hope you find them handy!