Once in a while, we may have trouble sleeping and most likely because of:
- Stress
- Health Problems & Medicines
- Long work hours/ Shift work
- Light or noise
- Drinking alcohol or eating too close to bedtime
-Set a schedule.
The body and the brain naturally looks for patterns, establishing a schedule will help your body to naturally fall asleep and wake up naturally at the time you choose. Disrupting our body’s sleep schedule may lead to insomnia.
- Exercise.
- 20 to 30 minutes a day. Exercise often helps with sleep, but it is best to exercise 5 to 6 hours before bed time to allow your Hear rate to slow down.
- Avoid caffeine, especially at late hours of the day.
- Even though some people report not feeling the effects of caffeine, the subtle change in heart rate may be enough to keep you awake.
- Relax before bed.
- Get in the habit of starting a calm routine before bed, such as getting things ready for the next day, reading, or a warm bath.
- Get rid of any lights in your room.
- Things like alarm clocks, smoke detectors, and modem lights can disrupt our sleep and disturbing the production of Melotonin in the body.
- Use ambient noise such as Relax Melodies
- Ambient noise helps mask or cover any external noises that may occur during your sleep time such as a neighbor activating his car alarm when getting home late.
- Continuously drive your attention away from invasive thoughts.
- Just like meditation you avoid fixating in one thought, invasive and recurring thoughts may accelerate your heart rate and disrupt your sleep.
- Go to bed when you start feeling tired.
- When we start feeling sleepy is when our body starts producing Melotonin, you will have an easier time falling asleep.