A significant number of people have trouble getting a good night’s sleep. This is a major problem because sleep helps life expectancy, mood, and internal healing, just to name a few benefits.
If you are one of the hundreds of millions of people across the world who has trouble sleeping, read the suggestions we have included below:
Good Things That Happened Today
One of the most therapeutic things you can do for yourself before going to sleep is writing down the things that went well for you that day. The mind likes to dwell on bad things, and that could fire up your brain so much that it’ll be hard to calm down.
Write down everything good about your day, read it, and feel good about how it went. This is a simple and therapeutic way to prevent bad thoughts from keeping you up too long.
The To-Do List
Sometimes, the reason people stay awake too long is that they are worried about what the next day might bring. You cannot predict the future, so you won’t calm your mind if you continue thinking about different possible scenarios while lying in bed desperately trying to get to sleep.
Make a list of everything you plan to do and accomplish after you wake up tomorrow. When you have completed it, go over it. You will then be less likely to think up alarming scenarios that trigger insomnia.
There are sleep aids out there which may work. If you would prefer something natural, you should consider something like CBD oil for sleep. It has a soothing effect on the body, which can help create that peace of mind you need to for a good night’s sleep. The letters CBD stand for cannabidiol.
Keep in mind that CBD legislation in the USA varies from state to state. In states where marijuana is not legal, you can only get CBD oil derived from hemp. In others, it may be derived from hemp or marijuana. You will need to read about them carefully before being able to successfully choose the right type of CBD oil for you.
A good, warm bath can do wonders, especially if you feel mentally stressed, frustrated, or anxious. The mind needs an opportunity to wind down – a warm bath can do that for you. It also makes it easier for your body’s temperature to drop as soon as you get out. For the human body to release melatonin, its temperature needs to drop a little.
Melatonin, a hormone released by the pineal gland, regulates our body clock, i.e., our sleep-wake cycle. Melatonin supplements may help you fall asleep, stay asleep all night, or both. Make sure that your bedroom lights are switched off and that there are no smartphones or tablets nearby.
Taking a good, long walk around your neighborhood or wherever you like to walk may also help. Reflective walking allows your mind to calmly process what happened during the day. As you walk, you can hear the sounds of the night and see the dark sky above full of stars. Things that remind you of night-time may make you sleepy.
Studies have shown that exercise promotes good quality and long-lasting sleep. You may find that that after a couple of weeks you will want to pick up the pace so that you are speedwalking. Speedwalking is excellent exercise.
Meditation has many benefits that can help you sleep better. It reduces mental and physical stress, thus lowering levels of cortisol, a stress hormone. Apart from affecting your concentration and levels of inflammation throughout the body, too much cortisol can contribute to sleep deprivation.
Meditation also helps reduce anxiety, which may lead to better sleep quality and duration.
Meditation can improve your self-image and outlook on life, i.e., it can promote emotional health. Studies have shown that meditation, when it promotes emotional health, reduces the symptoms of chronic depression, anxiety, and insomnia.
Remember that sleep plays a very important role in maintaining good health and well-being. It promotes good mental and physical health, safety, and quality of life. While we are sleeping, our mind and body are ‘recharging their batteries.’
Sleep deprivation increases our risk of developing type 2 diabetes, heart diseases, hypertension (high blood pressure), metabolic changes (leading to obesity), and clinical depression.
Interesting related article: “What is CBD?“