Fighting Insomnia – Tips for a Good Night Sleep

January 31, 2013 Lifestyle

insomniaInsomnia is a a disease which can become chronic and seriously affect our health, causing depression, chronic fatigue and many other problems. Thus, it’s important to avoid sleep disorder in the first place by creating a healthy sleep routine. Dr. Mark Hyman recommends a few rules in order to have a good relaxing night’s sleep. Here are several of these rules.

First of all, ideally, you should start preparing about two hours before getting to bed by dimming the lights, reducing mental stimuli and maybe getting off the computer.

Our body has a rhythm of his own, that’s why we should try to go to bed and get up at the same hours every day. Moreover, the atmosphere in the bedroom is very important – you shouldn’t be distracted by any noise, nor any source of light, so if this is not possible you can even consider using eye shades and earplugs. Also in relation to this, in order to give the body clear signals that sleep should be the next step, it’s recommendable not to use the bed for reading or watching TV.

Some people manage to leave their worries behind in the evening, but others don’t. If you are one of them, one way to reduce anxiety could be to write down the things that went wrong during the day and possible solutions for next time. This way, the body will be able to relax and will allow for a restful sleep.

Dinner should be at least three hours before you go to bed, with no caffeine or alcohol, which could affect your sleep.

Although exercise is highly recommended for a healthy lifestyle you shouldn’t exercise hard before going to sleep, as it gives you energy and makes the sleep go away.

On the other hand, a warm bath with essential oils or a salt bath helps relax the muscles and induces sleep. The same relaxing effect has getting a massage or a stretch before going to sleep.

In winter, heating the bed with a hot water bottle or maybe a heated mattress pad raises the body temperature, which is an important condition for a good night’s sleep.

Herbal therapies could help you get a relaxing sleep – you could try passionflower and valerian an hour before going to bed. Moreover, lavender, chamomile, or ylang-ylang are other plants recognized as natural sedatives and enemies of insomnia. You could try placing a bag with lavender, chamomile, or ylang-ylang oil under the pillow or add-on a few drops in the bath.