There is nothing worse than going about your days bleary-eyed and unfocused. Being in emotional overwhelm because of constant lack of sleep keeps you at a definite disadvantage. It is, however, particularly frustrating to figure out what to do about insomnia when there is no apparent cause. If you are not watching horror movies, drinking coffee or consuming sugar just before sleep, what do you do to remedy this situation?

Thankfully, there is a wide range of health-promoting choices you can choose from. Some of these you will be able to implement immediately — others you can access easily at your local pharmacy or appliance store. The idea is to construct a framework that supports good sleeping patterns.

The obvious starting point is melatonin. This is a hormone which your body produces naturally. Having enough of it is one of the primary keys to a healthy sleep cycle.

How to ensure a healthy balance of melatonin

Melatonin production thrives on total darkness at night. Dim the lights an hour before sleep. Replace your bright white bedside lightbulb with one that has a slight yellow tone. Ensure your curtains are made of thick fabric. Deny all electronics access to your bedroom after dark. The light from your cell phone is “short-wavelength-enriched.” This means that it has a higher concentration of blue light than natural light does. Blue light affects levels of melatonin more than any other wavelength does.

The best food and drink to have at bedtime
Drink a small cup of something warm and soothing such as chamomile tea. Eating a small melatonin-producing meal will help you fall asleep and stay asleep.
Combining certain fruits and carbohydrates is soporific. You can try banana and oats or rice and fresh tomatoes.

Optimal bed covers
If anxiety is the reason you do not sleep sufficiently, consider using a weighted blanket. These are cosy and calming. A study in Occupational Therapy showed that they are useful for many types of anxiety-related conditions. The weight of these blankets can cause serotonin to be released. Increased serotonin production means you merely feel good. As an added bonus, some of this serotonin conveniently becomes melatonin.

Sunlight
When you start your day off with twenty minutes of daylight, it activates the pineal gland. This gland is the one that actually produces the melatonin, and it loves sunshine in the morning.

Electronic devices
Get yourself a white noise machine. These are very useful if your sleep is disturbed by the sounds of traffic. Perhaps your sleep is disrupted by the sounds of voices as people walk past your apartment? In summer especially, blocking out extraneous noises can be very effectively accomplished with an ordinary electric fan. These come with or without the accompanying ability to simultaneously humidify the air. This is a very convenient option if the air in your bedroom is dry since dry air promotes insomnia. Purchase a humidifier can also be bought as an independent unit.

Or, get yourself a sleep tracker here

General lifestyle
Feeling good enhances your body’s ability to sleep well. The type of foods that form part of your diet and whether or not you are active enough can make all the difference. Avoiding refined foods is the way to go. Stay away from white flour products like biscuits and white bread. Eat more wholesome foods such as brown rice and sourdough bread, as well as fresh fruits and vegetables. Cut out sugar and salt. These substances aggravate the body.
Another thing to remember is that the more regularly you do moderate exercise, the better you sleep.

The better you feel, the better everything works.
Sweet dreams.

 

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