Most of us know that a good night’s sleep is important, but many of us don’t actually make those eight to nine hours of sleep each night a priority. But if you have ever spent a restless night, you are well aware of how you are going to feel the next day - irritable, tired, and out of sorts.
For some, this is a regular occurrence, which can have many, more severe consequences, including:
-poor concentration and focus
-difficulty with memory
-impaired motor coordination
-high blood pressure
-weakened immunity
-weight gain
-accidents (caused by fatigue)
If you’ve experienced insomnia, whether temporary or chronic, you may be wondering what can be done for it outside of medicating. Luckily, there are some steps you can take that do not involve medications that can make you groggy, or that can even become habit-forming.
Here are some things to consider to achieve better sleep:
Diet
Avoid spicy, sugary, and greasy foods before bed that can cause heartburn and restlessness. This includes caffeine and alcohol as well.
Routine
Set a nighttime routine that you follow each night, and get up at the same time each morning. To work up to this, maybe start by cutting 15 minutes off of your typical bedtime until you reach a bedtime that will allow for a full eight to night hours.
Exercise
Performing sleep-inducing exercises can help relieve stress and restlessness - two causes of insomnia. Yoga or any aerobic exercise is especially good for sleep.
Gadgets
The blue light that cell phones, computers, and tablets emit suppresses naturally occurring melatonin, the hormone responsible for regulating sleep. So limit gadget use in bed or close to your bedtime.
Essential Oils
Lavender is a natural sedative and is great for promoting sleep. Mix 1 cup of water and 4-5 drops of essential oil in a spray bottle. Mist around your bedroom before going to sleep.
A warm drink before bed is yet another way to get the body and mind in a relaxed state. Try these soothing recipes before you hit the pillow:
Ingredients
-¼-1/2 banana, including the peel
-1 cup water
-Optional: Dash of cinnamon
Instructions
-In a small pot, combine water and banana. Bring to a boil. Simmer 10-20 minutes
-Add cinnamon if desired
-Strain and enjoy
1 tbsp ashwaghanda powder