How to Get Your Sleep Schedule Back
Quality sleep is part of a healthy routine. Once you get your diet, exercise, and work-life all in sync, you should finally sleep better. Unfortunately due to these stressful times, it’s increasingly difficult to stay on top of a proper routine. If you’re struggling to get to sleep at night, here are some natural remedies to help you drift off.
There are herbal supplements you can take to help you sleep. These include CBD oil, lavender, and valerian root. A melatonin supplement is also used as an effective sedative. Melatonin is the hormone in your body that tells your brain when it’s time to sleep. It is also prescribed for help with jet lag. It helps get your sleep pattern back on track, even if your body is still confused due to the change in routine. It’s been found through studies that melatonin can help patients who suffer from problems sleeping. Talk to somebody in your local pharmacy for their advice first.
Caffeine is a stimulant and while it does have many reported health benefits, one of its main uses is to give you energy. A negative side effect is that it can keep you awake at night. Caffeine stays in your body for roughly 6-8 hours, so think about this when you go to bed at night. Try to avoid caffeinated beverages like coffee, tea, and energy drinks later in the evening. Go for a decaf version or try out some healthier options. Matcha and kombucha are popular substitutes that are trending right now. There are plenty of fun alternatives to coffee.
While doing sport and exercise has a positive effect on your quality of sleep and routine, your muscles might be left a little achy. Treat yourself to a sports massage once in a while, or regularly if need be. This will allow you to completely relax and finally, get rid of those nagging knots. For more information see http://asgardmassage.com/.
Try relaxation techniques including meditation, mindfulness, and yoga. These are all centered around learning to clear your mind. Check out some online tutorials to help you be more mindful before you get to bed. Mindfulness is a practice in which you learn to let go of stress and fear of the unknown. Instead, you focus on what is important and a more positive outlook. It’s a way to slow down your lifestyle and take some time for self-care.
Your body’s natural clock responds to light and darkness as times to be awake and asleep. Your circadian rhythm controls your brain, body, and hormones. Exposure to natural sunlight keeps this healthy and regular. It’s better for your sleep pattern to get more bright light exposure during the day to give you energy and then at night, your sleep quality will improve. Avoid too much exposure to “blue lights” in the evenings on the other hand, such as PC and TV screens. Switch these off and finally get some sleep!