It often happens to dream all day at that moment when you’ll finally lay in bed and sleep.
And yet, when you finally reach your bed, it seems that fatigue disappears. Accumulated daily stress makes this disorder to become one of the most common problems that people have nowadays.
If you are among those who go through such experiences, there are some ways you can get rid of them. Each of the following 15 tips proved that can help anyone get that perfect sleep anyone dreams of, and also to feel refreshed and full of energy the next morning.
- Eat foods with a high content of magnesium
Researches have shown that magnesium plays an important role in terms of human ability to fall asleep and sleep well at night. If you have trouble sleeping, try to eat more foods rich in magnesium such as pumpkin seeds, spinach or beets. Also, magnesium supplements can be taken from the drugstore. Take them with about half an hour before bedtime.
- Try to sleep in the afternoon
Between 10 and 30 minutes of sleep after lunch can provide a soothing sleep the next night. If you exceed half an hour, you risk to sleep deeply and be very gloomy and reluctant the rest of the day.
- Use the bedroom only for sleep and relaxation
Don’t use the bed,under any circumstances, for work or projects. It should only be used for evening activities.
- Adjust the room temperature
The air temperature in the bedroom should be suitable. In this room the air should be neither too hot nor too cold. Studies show that a temperature from 15 to 23 degrees Celsius is ideal. The temperature extremes tend to decrease the quality of sleep.
- Bath before bedtime
Take a warm bath before bedtime. This usually helps your mind to relax and the raising and lowering of body temperature induces sleepiness.
- Wake up at the same hour everyday
Set your wake up to a strict hour. If it is good to go to bed every night at the same time, it is also preferable to establish a program in terms of waking up in the morning.
- Recover the lost hours of sleep
Did you stay up late last night? Go to bed earlier at least an hour to recover lost sleep.
- 8. Don’t stay in bed
Do not stay in bed writhing if you can not fall asleep. If you stay in bed more than 20 minutes and still not manage to fall asleep, get up and do something relaxing. If you continue to think that you will not fall asleep, you will not solve anything, on the contrary, you become more irritable.
- Are you taking any treatment?
If you take a treatment, check whether it affects sleep. Go and talk to your doctor. If the pills were not prescribed by a doctor, go to a consult to receive proper medication.
- Don’t keep the clock near you
Do not put the alarm clock next to you. If you use to keep the clock close to the bed and hear all the ticking noises, this could have an effect on your sleep quality.
- Use lavender scented air fresheners
The smell of lavender seems to be a cure for insomnia. You can try using lavender incense sticks or flavoring oils.
Try to relax your muscles progressively
Start with your feet, muscles tensing as you count to five. Then relax. Do this with every muscle group in your body until you get to the head. Meditation is also a key to obtain a satisfactory sleep.
- Avoid “blue light”
This type of light is emitted by most electronic devices and may contribute to sleep-related disorders. We should not keep cell phones and other devices near the bed.
- Go out into the air
Exposure to sunlight helps regulate the biological clock, and with that regulates sleep-related habits.
- Drink something warm before bedtime
Even if it haven’t been proved that a glass of warm milk would give sleepiness, hot drinks certainly help you relax and can make you feel your eyelids slightly heavier.