10 Simple Bedtime Rituals & Tips To Overcome Insomnia Fast
14 July 2017
A good night’s sleep leads to better productivity and wellbeing as it strengthens your immune system, in addition to helping you prevent depression and other illnesses. How does one get a good night’s sleep? According to the Sleep Foundation, if your bedroom is clean, has fresh air free of allergens, has cool room temperature, and is dark and quiet, you’ll have a better sleep.
Similarly, comfortable sheets, pillows, and mattresses play a huge part in giving you a good night’s sleep that you deserve. If you’ve been dealing with difficulty to fall asleep or staying asleep, perhaps you might want to make a few changes to your bedtime ritual. These tips will help you overcome insomnia fast:
Use Egyptian cotton sheets
Egyptian cotton sheets are some of the best sheets to use in a warm weather, as they don’t pill or produce much lint (perfect for those suffering from dust allergies). They’re also extremely breathable and durable.
Light aromatherapy candles
A calming scent helps you to relax and be in the moment. Light aromatherapy candles that aren’t too strong.
Take a bath with rose oil
Take a warm bath with rose oil before bedtime. According to Dr. Axe, rose oil helps to improve acne, balance hormones, relieve anxiety, improve depression, reduce rosacea and naturally increase libido.
Drink warm herbal tea
Besides easing your insomnia and calming your troubled mind, the herbs in your tea have all sorts of healing powers as they’re a great source of vitamins and minerals. To beat insomnia, try chamomile tea, which has a gentle and calming sedative effect, mixed with organic honey. It also helps with digestion after a meal.
Avoid electronic devices three hours before bedtime
According to Sleep.org, technology impacts your sleep quality by supressing your melatonin and keeping your brain on constant alert. The blue light emitted by screens on mobile phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep.
Lower the lights hours before bedtime
Too much light could ruin your chances of having a good night’s sleep. Lower the lights gradually before bedtime. It’s better to sleep in darkness, but if it makes you uncomfortable, light a candle or two.
Keep one or two houseplants in the bedroom
Houseplants are great for cleaning the air. Keep one or two in your bedroom.
Use an air purifier
Remove dust, pollen and air pollutants in your bedroom with an air purifier with a HEPA filter.
Go carpet-free if you’re allergic to dust
Remove the carpet in your bedroom immediately if you’re allergic to dust and have a severe case of allergy.
Open the windows for fresh air every morning
Get some clean fresh air in the morning by opening the windows for at least 30 minutes.
Written by Dayana Sobri