Do you often have trouble sleeping? Do you spend minutes staring at the ceiling waiting for “sleep to take you”? Difficulty falling asleep is not always linked to health problems. Either you eat energy foods, exercise before bedtime or take pills, plus many other causes that stimulate the body rather than prepare it for rest. Before you turn to medication, pay attention to your pre-sleep routine and eliminate all “so what” habits.
- Are you a heavy sleeper?- What not to do after 5 pm
- Do you have trouble sleeping?- Give up habits that keep your brain active!
1. Are you a heavy sleeper?- What not to do after 5 pm
Do you usually give yourself little treats after you get home from work? Maybe you treat yourself to a chocolate, a small coffee, a fragrant green tea or snacks designed to reward yourself for the stress you’ve accumulated over the day. Experts recommend that the last snack should be served no later than 6pm. But even then food should be chosen so that it doesn’t energise and cause restless sleep.
- No chocolate
After 5pm it is not advisable to consume sweets, especially dark chocolate with lots of cocoa. This ingredient stimulates cognitive functions and induces a state of agitation. Save the chocolate for breaks between meals at work, when a hearty source of energy is really welcome.
If you’re craving something sweet and refreshing, choose kiwi. Studies claim that this fruit is good for you because of its high levels of vitamin E and C which help regulate neurotransmitters in the brain.
- Coffee is contraindicated
There is no need to mention that a minimum of 500 milligrams of caffeine ‘ensures’ a good night’s sleep. If you know you get a craving for coffee at the oddest hours, then make sure you always have caffeine-free coffee in the house.
- Physical activity, a big NO
It seems outrageous to hear that sport is not recommended in certain situations. Many people opt for physical workouts as soon as they get out of the office. Either they want to relieve stress after 8 hours of sitting in a chair, or they want to keep fit and only then find time off, the reasons are numerous.
Sport should be encouraged to maintain a perfectly functioning body and iron immunity. But not before bedtime. To use sport to help you sleep, start exercising no more than 3-4 hours before bedtime. Otherwise, the high body temperature after exercise makes it harder for you to get uninterrupted sleep.
2. Do you have trouble sleeping?- Give up habits that keep your brain active!
Hyperactive lifestyles and working until after lunch leave little time for relaxation. That’s why you rely on the few hours left after work. Then you’re tempted to devote yourself to your hobbies, those hobbies that are meant to disconnect you emotionally and give you a healthy dose of serotonin. You’ll find that this happy state stimulates your brain and keeps it alert. That’s why you end up wondering why you can’t fall asleep at a decent hour.
The brain needs to calm down to prepare for sleep. So, 1 hour before bedtime, you can indulge in reading your favourite book while relaxing your body with, for example, the Night Healing massage programme of best rated Japanese massage chairs. You can also combine therapeutic massage with ambient music in the background and aromatherapy.
Use lavender oils. Lavender essential oils contain a lot of linalool, which normalises high blood pressure, induces a state of calm and reduces anxiety. Keep up your artistic activities, but be sure to set them aside 1-2 per before bedtime.
Last but not least, avoid serious pre-sleep discussions, watching action movies and using all gadgets. Laptop, phone, TV, tablet or any other screens that emit blue light and affect melatonin (sleep hormone) production.
Sleep directs all internal organ functions and significantly influences your immune system. In conclusion, getting your bedtime routine right can be a plan for long-term body health.