6 Ways to Ensure a great Nights Sleep Every Night
When you don’t get your 40 winks of sleep, you can gain weight, your immune system weakens, and your raise your risk of heart disease and diabetes. As for what happens mentally, it’s just as bad.
When you’re not at your sharpest, everyday challenges are likely to stress you out. That can quickly lead to anxiety and depression if left unchecked, and from there, it’s not a pretty picture. If you’re afraid you may be on that one-way road to misery, it’s time to change direction and get the rest you need. Here are some suggestions to get you started to enjoy a great nights sleep, every night:
1. Create the Perfect Bedroom
Turn your bedroom into a sanctuary of sleep, with absolute darkness and silence. For the former, blackout blinds block off any and all light, including the moon’s rays and passing headlights. As for not hearing anything at all, that may not be possible, but white noise machines mask the sounds of doors slamming and dogs barking so you can drift off uninterrupted. One last detail is the thermostat, which should be between 60 and 68 degrees Fahrenheit or 15 to 20 degrees Celsius, say sleep experts.
2. Have a Healthy Snack
There’s more to this than just keeping your belly from rumbling you awake in the middle of the night. Give your body a healthy dose of tryptophan, an amino acid used in the production of the sleep hormone melatonin. You can find it in a number of foods, including fish, hummus, and bananas, but avoid eating them too close to bedtime to avoid indigestion, which can disturb your sleep just as easily as an empty stomach.
3. Have a Calming Beverage
It’s important to pair that snack with the right beverage, which generally means warm milk or herbal infusions. According to a writer with the well-being website Healthline, the latter have been shown scientifically to serve as helpful sleep aids, and chamomile tops their list of the best ones. The flower’s effectiveness may be due to the presence of apigenin, an antioxidant known to decrease anxiety and initiate sleep.
4. Take a Warm Shower
Here’s another way to hack into your own metabolism and fall asleep quickly and easily. This is how it works, according to Men’s Health: Your evening shower heats up your body, which begins to cool down as soon as you get out. That drop in temperature signals your body that it’s time to relax and go to bed, triggering a number of responses such as the release of melatonin. For optimal effect, take your shower or bath about 90 minutes before you need to be asleep.
5. Guided Hypnosis Meditation
When you can’t sleep, you worry about the next day, leading to stress that makes it even harder to drift off, and you’re back to square one. Through rhythmic breathing and focusing your mind on the sensations running through your body, you engage your parasympathetic nervous system, which overrides your “fight or flight” response and leads to relaxation — and then you can go to bed. Listening to a professionally prepared Sleep session allows the body to relax, the mind to empty and comfortable sleep to be achieved.
6. Put It All Together
A regular routine that sends you to bed on time, every night is a great idea. Start with your tryptophan-rich snack with a cup of chamomile tea, then take a hot shower before settling in for a quiet sleep hypnotherapy session to relax mind and body as you shut off the lights.
Making an honest effort at all of this will pay dividends, and you will feel the renewed energy in the morning after a restful night’s sleep.
Visit Virtual Hypnotherapy for the session that is right for you