You feel that you are permanently tired. Add to that the stress at work before signing an important contract, the children expect help with their studies before exams, and you have less and less time for yourself. All this is reflected in your sleep. You spin around, wake up often, and look like a zombie in the morning. It’s time to do something about it. We have 6 activities for you for a good night’s sleep.
Table of Contents:
- Quadrant for a book
- I declare that I turned everything off
- Last-minute pajamas
- Climate cooling
- Sleeping herbs
- Just a drop
A quarter for the book
Information for all bibliophiles: absorbing a few chapters of a book about the fate of your favorite detective is not the best idea before bedtime. Of course,you need an evening ritual to calm your body and mind . Many of us only have time at the end of the day to reach for a book, but if you allocate too much time to it, reading will lose its value, slow you down and disrupt your sleep. Optimally, you should allocate 10 to 15 minutes to the book. A longer period of time intellectually stimulates and awakens our brain. To maximize the quality of sleep, pay attention to what genre of book you choose for your pillow – thrillers tend to generate strong emotions, which is not good for the evening.
I declare that I turned everything off
Maybe your favorite path doesn’t lead to the library and you don’t reach for books in the evenings… but you certainly reach for your laptop – almost everyone is waiting for the new series of “Game of Thrones”, in the meantime watching old episodes. Most often just before going to bed. Only that the display lights are a serious threat to a good night’s sleep. It is best to refrain from turning on the computer for 1.5 hours before going to bed. It has to be dark for melatonin to send a signal to the brain that it’s time for rest.
A bright phone or computer screen that falls on the retina inhibits the secretion of the sleep hormone. This is because a signal is sent to our brain telling us that it is time to wake up when we are trying to fall asleep. Our internal clock is disturbed. According to studies, chargers and high-intensity LED lights reduce melatonin secretion, making good sleep impossible.
This may seem tempting, but it’s better not to shed your clothes or change into pajamas as soon as you arrive home in the evening. Ideally, you should take off your clothes shortly before going to bed. Among patients who sleep badly, many make the mistake of dressing up early, thinking they are slowly preparing for bed. With that said, it’s the opposite message to the brain, a signal that is not related to sleep.
We know well that heat expands and cold stiffens. We may disappoint lovers of high temperatures, but heat is the biggest enemy of sleep – it delays or interrupts it. We only fall asleep when the body temperature drops. It is important that the bedroom is not too hot. The ideal temperature is between 18 and 20 degrees, and a slightly open window also helps. Do you fall asleep in your socks? Better change the habit! A good night’s sleep will not come in them!
Many plants soothe the body and thoughts, providing a peaceful night’s sleep. Basil, lavender and chamomile are herbs that will give you relief and harmony, and ultimately a peaceful night. Chamomile soothes nerves, calms and prolongs sleep. Lavender is fantastic for relaxing and reducing nervous tension. Basil has refreshing properties, relieves stress and improves mood. An infusion of lemon balm and hawthorn is also recommended for insomnia problems. Thoroughly mix 50g of lavender flower, 40g of heather flower, 40g of lovage root, 50g of hawthorn flower and 50g of lemon balm leaves. Two tablespoons of herbs need to be poured over two cups of boiling water, covered and set aside for 15 minutes. It is best to drink half a glass of such an infusion twice a day before meals.
Just a drop
Another use of plants is essential oils. Marjoram, whose scent is similar to thyme, is indicated for treating sleep disorders and irritability. True lavender, petitgrain (from the leaves of the orange tree), rose or neroli reduces feelings of stress and anxiety and calms the nervous system. A drop of oil on the collar of your pajamas or pillow will not only help you fall asleep quickly, but will calm your body for the whole night, inducing a good night’s sleep. Good night!