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Sleep and Insomnia: 5 Tips to Improve Sleep

Sleep and Insomnia: 5 Tips to Improve Sleep. At night, you want your mind to slow down to the point where you can quickly fall asleep. Having a proper amount of sleep helps you to stay more alert the next day. One of the reasons why people struggle to fall asleep is because their “Grand Central Station” or what we call “Monkey Mind” brain refuses to shut down. More often than not, they start thinking about useless things that serve no purpose but only hinder them from falling asleep.

Sleep and Insomnia: 5 Tips to Improve Sleep
Photo by Dina Nasyrova on Pexels.com

Below are some natural remedies for Insomnia that might work for you.

Music Therapy

Research has proven that music has been used since the beginning of time to fight insomnia. It is a healing tool that can help to ease anxiety which can contribute to poor sleep. The primary advantage of the music technique is that it’s easy to use and has no side effects. There are many types of music therapies, and they differ in the types of neurological stimulation they elicit. For instance, classical music can be a powerful tool for relaxation and comfort. on the other hand rock music may cause discomfort. Go for soft relaxing music that has sounds of nature like the ocean, birds, waterfall, etc. You can pick two of these for free at www.subliminalguru.net.

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Several studies revealed that people who listen to calming music before going to bed had improved sleep quality during the night than people who don’t. Hence, if you’re having trouble falling asleep, this could be a good solution.

Go Camping

When the temptation of the TV or your cellphone keep you up late at night, it’s time to go camping. Step away from electronic devices and enjoy a digital detox once in a while. Insert yourself in a distraction-free zone and be conscious of your surroundings and yourself. Use this time to meditate, do some yoga, write, revive your thoughts, or simply breathe.

According to several studies, campers who stay away from gadgets and practice winding down rituals fell asleep about 2 hours earlier than usual. Another important point to remember is that digital devices contribute to insomnia. Artificial light sources can negatively affect circadian rhythms. Circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep/wake cycle.

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Try sleeping on the ground, not in your car or cabin. That way, you’ll get grounded and be one with nature. Regardless of what you do during camping, the ultimate goal is to relax, remove yourself from distractions and demands from others, to stay away from artificial light, and be one with nature. Bath under the natural sun light and fall asleep when the sun goes down. In no time at all, you’ll reset your sleep patterns.

Sleep In A Cool Room

Many people who have trouble falling asleep usually have a higher core body temperature as compared to others. Thus, this group of insomniacs needs to wait for at least 2 to 4 hours before their body temperature lowers and initiates sleep. Research shows that the optimal room temperature for sleep is between 61 to 72 degrees. (That is a bit cold for me.) When this group tries to sleep, their brain enjoys the cold environment. Besides, sleeping in a cold bedroom also helps in anti-aging. It aids in releasing of anti-aging hormones known as melatonin. Melatonin is a potent antioxidant that tackles inflammation, strengthens the immune system, prevents cognitive deterioration and cancer. The key to enhancing the production of anti-aging hormones in your body is to have adequate sleep. For many, the first step to do that is to create an optimal sleeping environment by lowering the bedroom temperature.

Naturally Power Your Body Down

For instance, if you take a warm shower before bedtime, it’ll create a drop in body temperature, triggering the body to start prepping for sleep. By taking a warm shower, your body temperature will slow down metabolic functions like breathing, digestion, and heart rate. Your body will understand that it’s time to slow down and relax. If you have the habit of listening to music before heading to bed every night, your body will be conditioned that listening to music at night signals bed time. It’s all about habits and conditioning. Carve out at least half an hour of wind-down time before bed to do breathing or relaxation exercise to clear your mind. The goal of this power down hour is to signal your brain that it’s time to wind down, relax and sleep.

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Exercise Early

Exercise early. It’s no secret that exercise improves sleep and overall health. But a study published in the journal Sleep shows that the amount of exercise done and when they workout make a difference. Researchers found that women who exercise at a moderate intensity for at least 30 minutes each morning, 7 days a week, have less trouble sleeping than women who exercise less or later in the day. Morning exercise seems to positively affect our body rhythms that in turn improves our sleep quality.

One of the reasons for this interplay between exercise and sleep may be body temperature. Your body temperature rises during exercise and takes up to 6 hours to drop back down to normal. It’s because cooler body temperatures link to better sleep. So it’s important to give your body time to cool down before bed.

Sleep is a crucial part of our health and healing. Take it seriously, and seek out the help of a doctor if you can’t get your sleep under control. All these require discipline and commitment. Once you reset your biological clock and fall back into the normal sleep rhythm, you’ll finally enjoy the benefits of restful, restorative sleep.

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