Good quality sleep is one of the keys to physical and psychological health. But what if you have trouble sleeping?
Actually, the way to make it easier for us to sleep at night is simple, like stay away from caffeine and keep your body from getting too tired.
But, of course this is not enough, there are still other things that we must do and these are interrelated.
Here are ways to make you sleep faster and stay away from the negative effects of sleep deprivation.
Use Fragrances that Make You Comfortable
Use fragrances that calm the mind in your room such as essential oils or aromatherapy candles. Also do short stretches that can make you sleep more soundly.
Avoid Exposure to Light
In the evening, avoid blue light before going to bed. Which is included in the blue light category is the light coming from your cellphone, computer, TV, and other electronic devices. The lights that come from this gadget keep your eyes and brain awake. Instead of watching the screen turn on from a gadget, you better choose another activity that can make you sleepy, like reading a book.
In daily activities, tuck in 30 to 60 minutes every day to exercise. Being active during the day, your body gets a signal that distinguishes when it’s time you wake up and sleep. The effects of exercise before bed for some people might actually make them awake. If you are one of them, choose the time of exercise in the morning.
Avoid Certain Foods Before Sleep
In addition, a good diet can also help you overcome sleep problems, you know! Avoid eating foods that are high in carbohydrates or sugar after dinner. If you are hungry after dinner, choose snacks that can make your blood sugar more stable, such as vegetables, yogurt, or nuts.
Also remember to stay away from caffeine after 2 or 3 pm. Add magnesium supplements an hour before going to bed if necessary and make omega-3 part of your daily supplement to relax muscles.