If lately you are not sleeping as well and as fast as before, or you have been suffering from insomnia for a long time, you know how stressful it is to stay awake almost all night before an important day.
If you belong to this group of people, there are some things you can do at home to fall asleep faster and get a better night’s sleep.
- Create a bedtime ritual
It could be some scented candles and light music, a cup of tea or something. If you do the same action for days on end and then lie down to sleep, your brain will "get used" to this type of routine and you will automatically fall asleep after doing that action.
- Write down your stressful thoughts
If something is bothering you or you have a lot of dark and negative thoughts in your head, try throwing them on paper. This will "clear" your mind of the anxiety you have and the "shifting" of thoughts on paper, will make you feel somewhat more liberated.
- Take a hot shower before bed
A warm bath will make you more sleepy than ever and you will get a more comfortable sleep.
- "White noise"
Placing soothing, meditative or light music helps to distract you a little from reality and does not allow you to think about many things while you are in bed while you are asleep. Even the sounds of rain are described as white noises and help people sleep better.
- Sleep in a cool room
Një dhomë me temperaturë të lartë jo vetëm që ju pengon të flini, por mund të jetë edhe një nga arsyet pse zgjoheni papritur në mes të natës. Prandaj, sugjerohet një dhomë e freskët, jo domosdoshmërisht e ftohtë.
- Shtypni “syrin e tretë” me vaj aromatik
A e dini që në mes të ballit tuaj ka një buton magjik të gjumit? Ekziston një pikë presioni midis syve tanë që quhet “Syri i Tretë” dhe ndihmon në lehtësimin e ankthit, frikës, depresionit, madje dhe pagjumësisë.
- Shmangni dritat blu
Drita blu nga një smartphone, laptop apo tablet mund të pengojë zhvillimin e melatoninës në tru, gjë që e bën shumë më të vështirë për të fjetur. Prandaj, nëse pajisjet elekronike shmangen të paktën një orë para gjumit, trupi ka kohë të mjaftueshme për t’u çlodhur dhe për të lehtësuar “shpërthimin” e melatoninës në tru.
If you can not do this, at least do not forget to adjust the lighting of electronic devices at night with the appropriate options.
- Drink warm milk
Milk has the ingredient Tryptophan, which is a natural sedative that relaxes your body without medication, so after a glass of milk, you will surely feel drowsy.
- Try to get magnesium to sleep better
Magnesium has a natural calming effect on the body and its deficiency can be one of the causes of insomnia. Of course, you should consult your doctor before taking it.
- Put essential oils on your pillow
A few drops of essential oil on your pillow will reduce your nightmares and act as a natural sedative for you, making you fall asleep faster.
Source: Everything Abode
