5 Simple Tips to Help Your Insomnia (or trouble staying asleep)
Do you have difficulty sleeping? Or do you wake up in the middle of the night though you are still tired?
Sleeping is critical to every body function. Your body heals and repairs during extended periods of sleep. Lack of a sufficient sleep leads to weight gain since your appetite increases. Additionally it increases the hormone ghrelin, which causes sugar and carb cravings. This results in weight gain which leads more problems sleeping such as sleep apnea and so the terrible cycle continues to make the situation worse.
So what can you do to improve your sleep? Here are some simple helpful steps to get a restful night’s sleep.
1) Don’t Drink Water Right Before Bed
This may seem obvious but get your water in at least an hour before bed. Avoiding liquids close to bedtime will help you sleep uninterrupted. Otherwise you’ll wake up to go to the restroom and then have to try to get back to sleep AGAIN.
2) Write In a Journal
If you find yourself with thoughts racing through your head when you lay down to sleep, try writing it out. The process of writing down your worries or even excitement in a diary will help you release those thoughts and also relax you.
3) Don’t Eat Too Close to Bedtime
Much like liquids interrupt your sleep, eating too close to bedtime is stressful and eating too much just before bed leads to reflux symptoms. Certainly it is better to take a walk after your last meal to not consume too much food close to bedtime. Try it and once you realize how much better you feel, you’ll refrain from overeating before bedtime.
4) Turn off Electronic Devices
The electromagnetic radiation (EMR) from devices such as monitors and all wireless things interferes with melatonin. Melatonin is a hormone produced by the body naturally which is critical for sound sleep. EMR causes melatonin to not be released in the right amounts to optimize sleep which leads to feeling tired when you wake up. Not a good feeling when you’ve been sleeping all night and have no results to show for it!
While it’s tough for all of us to break our electronic device addiction, try to slowly build up to reducing your usage just before bedtime. Start with one hour before bedtime away from EMR and you will see the difference in your sleep. If you were one of those people, like me, who reads on the phone during the night, just set the phone aside too. After the first time you’ll feel an overall improvement in your overnight rest and have no trouble continuing this habit.
5) Try Magnesium Chloride Spray
Magnesium is a key mineral that is vital for your health and sleep. Check with your doctor first and see if a magnesium supplement is okay for you. While there are many types of magnesium on the market, I personally like magnesium chloride spray which is applied topically. It’s better absorbed by the body than taking the oral magnesium vitamins. It also has numerous other benefits such as reducing leg cramps and spasms and even removing plaque from your teeth if you add it to toothpaste.
You can apply a few sprays to your lower back before bedtime. This gives you the additional benefit of relaxing any tightened back muscles.
Some folks who try this may feel a tingling or stinging sensation when first applied. This is especially true when applied to an area with an open cut on the skin. However, this feeling goes away after a while.
Sleep is so important for living a joyous and productive life. Don’t ignore your sleep problems. Try these tips to help you wake up restful, refreshed and ready to take on the day!