In part one of our series, we outlined the various ways in which sleep deprivation can wreak havoc in your life, in terms of your overall health and diet. Read on to find out ways in which you can undo the damage, while enjoying better physical and mental rest.
Tips For Your Diet
Different foods have different effects on people, depending on their physiology and medical history, but certain items have soporific qualities. They’ve been used traditionally to induce a state of rest. These include a glass of warm milk, chamomile infusions and certain herbs like passionflower and kava. It makes sense to avoid coffee post-noon, as even a small cup of Joe could keep you up for hours. Aside from a glass of wine with dinner, try not to consume alcohol close to your bedtime. It has a diuretic effect that will make you wake up in the middle of the night to go to the bathroom.
Tips For Your Body
Taking a warm bath before bedtime ensures immediate and deeper sleep. Soaking in a tub boosts your temperature temporarily, but results in a dramatic, rapid cool-down after you get out. This is what relaxes you and eases you into sleep. People who do moderate amounts of exercise also claim to enjoy better sleep than those who live mostly sedentary lives. Smokers complain they wake up feeling tired more often, as compared to non-smokers. Nicotine is a stimulant that drives away sleep, so it’s best to abstain. Avoiding exposure to blue light devices such as smartphones, tablets and e-book readers, leads to better quality of sleep. Finally, aromatherapy works wonders so bring out those essential oils and use them in a diffuser, or spray some on your pillow. Choose from calming oils such as lavender, clary sage, and jasmine.
Tips For Your Mind
Shocking as it may sound, sleep deprivation could actually cause your brain to shrink. Try yoga for its ability to induce relaxation and bust stress. Meditation is a proven tool for better sleep results. White noise is a reliable solution for sleeplessness, as it relaxes the mind and drowns out troubling thoughts thus reducing anxiety.
Sleep is essential for healing the body, calming the mind and preparing you to take on the next day filled with energy and vigor. Try these tips to ensure you get a good rest and reap the benefits of deep, restorative sleep.