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6 Mild Adjustments Of Habits To Get Rid Of Insomnia

6 Mild Adjustments Of Habits To Get Rid Of Insomnia

When it comes to overall health and wellbeing, sleep is highly underrated. Those precious hours of relaxation allow our bodies to recuperate while triggering the release of body regulating hormones.

Depriving ourselves of sleep leaves us feeling both mentally and physically drained. Worse yet, poor sleeping habits have demonstrates some of the strongest links to obesity.

As sufferers of insomnia know all too well, it’s not simply a case of getting to bed earlier. Modern lifestyles can disturb our body’s clock and natural sleep cycles. Before we know it, we are totally out of whack and struggling to sleep at a reasonable time.

Fortunately, there’s a number of simple ways to help get rid of insomnia. Check out these 6 natural tricks, you’ll be enjoying a full night’s rest before you know it!

1. 4-7-8 Breathing Technique

When applied correctly, this trick will have you snoozing off in under one minute flat! Pioneered by Harvard-graduate Dr. Andrew Weil, this simple technique was actually derived from mediation.

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This specific breathing pattern helps to calm the mind, relax the body and gradually fill your lungs with oxygen. It’s highly effective at reducing stress as a whole. By regulating your breathing, heart rate is reduced and smoothing chemicals are released in the brain.

It’s incredibly easy to do, perform as follows:

  1. Breathe in through your nose for four seconds
  2. Hold it for seven seconds
  3. Exhale through your mouth for eight seconds
  4. Repeat the pattern for as long as required

2. Creating a Sleeping Ritual

Rituals can have a profound effect on the subconscious mind, even triggering chemicals reactions in the body. Making a habit of performing a bedtime ritual helps to trigger the natural release of melatonin, naturally drifting you off to sleep.

Quick gimmicks aren’t going to cut it, you must perform this ritual for a period of time before sleeping. Ever wondered why so many people read books in bed? Well, as soon as they put the book down their body sends them off to the world of nod. Try it out ourself!

3. Be Mindful of What and When You Eat

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    What we eat, especially towards evening hours, can have a tremendous impact on sleep quality.

    Coffee and other caffeine sources should be banished before mid afternoon. The same goes for chocolate and other sugar-laden snacks you shouldn’t be eating anyway! Otherwise, you’re going to struggle to relax and nod off at a reasonable time.

    Also, make sure you’re not eating dinner too close to your bedtime. Making dinner a lighter meal could even do the trick for getting rid of insomnia. Avoid heavy meals and spicy dishes in the evening, otherwise, heartburn and indigestion will certainly keep you up.

    4. Avoid Using Electronic Devices Before Bed

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      This is a tough one, but it’s entirely necessary. Using backlit electronic devices up to an hour before bed is going to play havoc with your natural sleeping patterns. The worst culprits include TV, laptops or computers and even mobile devices.

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      These unnatural emitters of high concentration light affect the body’s release of sleep-inducing melatonin. As a result, the body is fooled into believing that the day is still young!

      Banish these devices from the bedroom and you’ll find it much easier to sleep!

      5. Reserve Your Bedroom For Sleep

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        Cognitive-behavioural therapy can be used to help you fall asleep quicker and even improve sleep quality. This includes how you behave around your bedroom and bed.

        If you want to get rid of insomnia, try to reserve the bedroom for sleeping only. No watching TV, eating and especially no working! Try to limit the amount of non-sleep time spent on the bed.

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        As your mind starts to associate the bedroom and bed with sleep alone, you’ll find it much easier to drift off.

        6. Progressive Muscle Relaxation Techniques

        If stress and tension are affecting your sleep, this relaxation technique could also help you get rid of insomnia.

        Progressive muscle relaxation techniques were first developed over 100 years ago. It’s performed by tensing and relaxing muscles, working all the way around the body. Studies have shown them to be effective at easing us into quality sleep.

        Try this technique for yourself by slowly tensing and releasing each muscle group in turn:

        • Face
        • Shoulders and arms
        • Chest and abs
        • Back
        • Hips and buttocks
        • Legs and feet

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        Last Updated on May 22, 2019

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

        1. Cat Camel Stretch

        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

        Here’s a video to guide you through:

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        2. Go for a Walk or a Run

        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

        3. Jumping Jacks

        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

        4. Abductor Side Lifts

        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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        Do about 10 to 15 raises for each side like this:

        5. Balancing Table Pose

        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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          6. Leg Squats

          Not just legs are involved but also hips and knees.

          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

          7. Push Ups

          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

          8. Bicycle Crunches

          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

          Watch the video to see how this is done correctly:

          9. Lunges

          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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          10. Bicep Curls

          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

          Here’re some important notes before you start doing this exercise:

          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

          More Articles About Exercises for Beginners

          Featured photo credit: Unsplash via unsplash.com

          Reference

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