7 tips to beat insomnia and sleep better

7 tips to beat insomnia and sleep better

Your body is naturally inclined to feel sleepy at night. However, there are many people struggling to get to sleep.

If you suffer from insomnia for a long time, you are unable to stay focused and your brain and nerves cannot function properly. So, sleep is very important to keep you healthy.
However, it is not easy to reset your internal clock once lack of sleep can upset your daily rhythm.

If you have symptoms, you’d better find a solution as soon as possible. Here are tips to beat insomnia and sleep better.



 

7 tips to beat insomnia and sleep better

 

1. Make a space to sleep

If you live in a studio apartment, you need to use a single room as a living room, bedroom and kitchenette.

However, you need to have a space only to sleep by using curtains or partitions.

Otherwise, you may watch TV or read a book while lying down, cannot use good sleeping positions, or lights and noise can disrupt sleep. It is important to have a space to sleep in order to sleep well.
For example, when you have a space only to sleep, try to change the interior colours to relaxing colours, such as beige or blue. This helps you to relax while sleeping.

 

2. Get the sunshine

It is important to wake up refreshed in order to sleep well.

Sleep is one of physiological phenomena, which helps your daily rhythm to repair itself.

In order to have a good sleep and dairy rhythm, sunlight is essential for you.

Living things originally control their daily rhythm with sunshine. The sunlight is a source of energy which makes your body function.

Therefore, if you get the sunshine when waking up, you can set your daily rhythm. When your rhythm is stable, you are naturally inclined to feel sleepy at night and have a good sleep.

 

3. Do not put unnecessary things beside your bed

There are lots of things that disrupt your sleep, such as a TV, a radio, books, knitting kits, light snacks, drinks and so one.

It is better to keep them away from you before going to bed. Especially visual images effects on brain activity, so you’d better not watch a few hours before you sleep. And the impact of sound differs depending on ages.

Compared to young people, elderly people wake up to even tiny sound. Also, it doesn’t mean that a quiet environment is a good place to sleep. It is effective to play relaxing music on low volume to fall asleep.

 

4. Dim lights

Few people sleep with a bright light on, but most of us sleep in darkness.

Melatonin, which is a hormone that helps regulate sleep and wake cycle, is secreted in darkness. It starts to be secreted when light intensity is below 500 lux. It is good to know our body systems in order to sleep well, so why don’t you stay in a dimly lit room before going to bed?

A light intensity of 30 lux, which is almost same as moonlight intensity, has been shown to be effective in good sleep. Try to adjust a room’s lightning before going to bed.

 

5. Take a lukewarm bath

Many people take a bath before going to bed. It is very effective to sleep well by soaking in a lukewarm bath for a long time. This is because lukewarm water improves blood circulation.

Your body temperature begins to decrease just before you fall asleep. When your blood flow increases, your peripheral vessels expand and heat is released from your hand and feet.

As a result, your internal body temperature is inclined to drop. If you take an advantage of the change of body temperature, it is easier to fall asleep quickly.

 

6. Manage indoor air

Room temperature and humidity are also closely associated with sleep.

It is hard to sleep when your room is too hot or too cold. The most suitable temperature to sleep is 25 degree Celsius in summer and 15 degree Celsius in winter. So you’d better set your air conditioning between 25-28 degrees in summer and between 18-22 degrees in winter.

However, you need to change air or use a humidifier in winter as dry air is caused by air conditioning. The ideal humidity level for sleep is around 50 % in all seasons.

 

7. Use scents

When you manage indoor air, you can use scents at the same time. Try to choose scents which help you to sleep better.

For example, lavender can help slow down the sympathetic nervous system.

So try to use aroma oils and fragrant room sprays in order to make your bedroom smelling fresh. Other scents include oranges that reduce anxiety and nervousness, and camomile that relieve stress.
Some of tips may be hard for some people to try, so I hope you can try easier one.

Also, insomnia is caused by not only your sleep environment but stress-related disasters.

If you have suffered from insomnia for ages, it is better to go to the doctor to get advice. I hope you will have a good sleep and keep you healthy.

 

 

7 tips to beat insomnia and sleep better

1. Make a space to sleep
2. Get the sunshine
3. Do not put unnecessary things beside your bed
4. Dim lights
5. Take a lukewarm bath
6. Manage indoor air
7. Use scents

You need a rest and relieve stress. Here is relaxing Mozart music for you.

Did you feel relaxed? His music helps turn off the busy nerves. This is because it increases your alpha wave activity.

This state is similar to just before sleeping, so his music is good for not only relaxation but sleep helper. You can download the sound below. Try to listen when you want to feel relaxed or before you go to bed.