One of the most common things patients say to doctors is, “Doctor, I can’t sleep”. Are you one of those people who have trouble falling asleep or struggle with insomnia? It is also very common to wake up in the middle of the night.
Follow the steps below to fall asleep fast and have better sleep quality:
Change your diet
Step #1 to overcome sleep deprivation is to change your diet. Surprisingly, for a lot of people it is their diet that keeps them from falling asleep. You need to sharply taper off your carbohydrate consumption before hitting the bed. It is important to lower that sugar and grain intake and the carbohydrate intake towards the evening. When you consume too many sugars and carbs, your body is burning those — it’s getting warm. That is not conducive for a good sleep.
Have some good quality fats before you go to bed. Avocado and/or some organic yogurt are the best foods to help you fall asleep naturally. These foods are high in magnesium and potassium which is why they help you with sleep issues. Magnesium and potassium help relax the body and fall asleep.
Reduce the stress in your life
Step #2 to overcome insomnia is to reduce stress. For most people — along with diet — stress is the big thing that keeps them up at night. The mind is constantly thinking and racing – they don’t seem to be able to shut their brain off.
Here are the reasons: A lot of people watch television or use other electronic devices up until the point of going to bed. The constant visual stimulus and the blue lights of the TV screen, laptops, tablets and cell phones tell the pineal gland in your brain that it actually needs to keep running even though you have just shut down the devices. It messes with your circadian rhythms and cortisol levels. This keeps you from falling asleep within a reasonable time.
You need to shut off all electronic devices about 45 minutes before going to bed. Step outside for a short 5-minute leisurely stroll under the stars. Then get into bed to spend time reading something that helps you relax, ideally something that has a calming effect. Reading spiritual content just before sleep time is recommended. Reading a novel that you enjoy is also great option.
If you have something specific that is stressing you out and keeping you from sleeping at night, you should start writing those things down as you sit up in bed. Think of how you can approach and resolve the problem points. Also list important things you would like to accomplish in the next week or so. Briefly go over your day’s activities and let your mind dwell on the things that made you feel good during the day. Being happy releases certain hormones in your body known as ”endorphins” that actually help you fall asleep at night. If you are able to stay in a good mood throughout the day it will simply help improve your sleep at night.
Magnesium supplements improve sleep
Step #3 Taking a magnesium supplement (400 to 500 mg) before bed time can help to naturally reduce stress and improves sleep. High quality magnesium chelate or magnesium citrate is recommended.
Essential oils help you to relax
Step #4 Sleep can also be improved with the use of essential oils, especially lavender essential oil which has aromatic compounds that help to relax the body. Diffuse lavender oil by your bed at night or just rub a few drops on your neck. You can also take a warm lavender oil bath with Epsom salts. Epsom salt works because it contains magnesium.
Rub 20 drops of lavender oil all over your body and soak in a warm detox bath with Epsom salt for about 30 minutes, one hour before going to bed. Wind down with some relaxing reading and fall asleep. Lavender and chamomile essential oils are the top essential oils to help you overcome insomnia and fall asleep easily.
Make your surroundings comfortable
Step #5 Up the comfort quotient in general. Keep the house temperature cool – this will help to improve sleep. Make sure your bed is snug and comfortable. Make the room as dark as possible to help improve your sleep. Get darker curtains if you have to.
If you follow the tips on this page, you will surely fall asleep faster and insomnia will be a thing of the past.