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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 November 20, 2020

        Kickstart Your Morning Workout With These 10 Simple Habits

        Kickstart Your Morning Workout With These 10 Simple Habits

        Benjamin Franklin said it like this: “Early to bed, early to rise, will make a man healthy, wealthy, and wise.” He knew from his own experiences and watching others that the ones who got up early were healthier and more successful. That’s why a morning workout can be so important.

        One 2017 study found that:[1]

        “after controlling for such factors as age, sex, smoking habits, and others…night owls, were found to have a 10 percent greater risk of dying from any cause compared to morning types.”

        This is a great reason to tap into some morning motivation and get your morning workout done.

        Circadian Rhythm for morning workout

          As you can see in the above graph, your blood pressure begins to rise between 6 and 7 in the morning[2]. That means this is a great time to get your body moving and your heart pumping, even if it’s just for 20 minutes of exercise in the morning. 

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          Here are some tips on how to find the motivation for a morning workout.

          1. Remember Your Why

          It starts with remembering why you want to get up for a morning workout. If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.

          Getting up early isn’t easy. If it were, everyone would do it, right? Your goal for your health and fitness must be so strong, and the WHY behind it must be so powerful, that nothing will stop you from accomplishing that goal.

          2. Go to Bed Early

          If you want to get up early for a morning workout, it’s going to be important to get to bed earlier. Falling asleep at midnight and trying to get up at six just won’t work in your favor.

          This will likely be very difficult for a few days while you adjust your sleeping habits. However, as you get into an exercise routine in the morning, this will naturally make it easier to fall asleep earlier and faster at night.

          3. Make a Commitment

          I sometimes tell my Facebook community of my plans to work out, and we all keep each other motivated by posting our runs, our workouts, etc. This is a way to develop accountability. By publicly announcing your intentions, you increase your chances of actually carrying out your plans.

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          Another way to do this is to find an accountability partner who has similar goals for morning workouts. You can check in with each other to make sure you’re sticking to your plans. If that doesn’t work, hire a personal trainer for a few weeks to get you started.  

          You can learn how to find a good accountability partner here.

          4. Find a Friend

          If you can find a friend that is motivated like you are, and you can hold each other accountable daily to working out, then you will accomplish your fitness goals. Many people prefer working out with friends to working out alone. Whether it’s a chat while hitting the treadmill at the gym, or having someone to spot you while weightlifting, working out with friends is sometimes just more enjoyable.

          Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” With this kind of question, if they were thinking about not working out, you just gave them an opt out.

          Make a statement instead: “Can’t wait to see you in the morning!” This implies that they will be there, and they will feel more obligated to show up.

          5. Treat Yourself

          We all have to treat ourselves every now and then. After a morning workout, plan to treat yourself with a colorful, healthy breakfast or a delicious morning smoothie. This will help you look forward to something and push through to the end of your workout.

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          You can learn more on rewards and punishments here.

          6. Change your Mindset

          Many people throw away the idea of a morning workout by simply saying, “I’m not a morning person.”  Instead of using this excuse, decide to try to become a morning person by shifting your mindset.

          When you look into the benefits of waking up early and getting some exercise in before your day starts, you’ll feel more positive about your life overall.

          7. Plan Your Day

          You know you’re going to be busy. Try time blocking to plan all the things you need to do on a given day, and make sure you add in your morning workout[3]. If you have a plan laid out, you’ll be more likely to follow it and get done everything on your list done.

          Time blocking

            8. Reflect on How You’ll Feel After

            Starting a morning workout is hard, but visualizing how you’ll feel after can help you find motivation. Think about the extra energy you’ll have and how proud you’ll feel knowing that you were already so productive. No matter what you do the rest of the day, at least you squeezed in your exercise!

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            For me, I live in an area where there are a lot of runners. When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants, and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.

            9. Lay out Your Workout Clothes

            Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something to wear. Tap into the determination you have before bed in order to convince your less-than-motivated morning self that you need to get up and get your morning workout in. When you wake up and see your outfit laid out next to you, it’ll push you to get up and get moving.

            10.  Set Multiple Alarms

            Many people miss their morning workout simply because they hit the snooze button so many times. In order to make this more difficult for yourself, set a series of alarms. That way, if you keep hitting snooze, you’ll have three or four alarms going off every ten minutes, which will be annoying enough to get you out of bed.

            Also, put one alarm at least a few feet from your bed so that you’re forced to get up to turn it off.

            Final Thoughts

            About three years ago I went from being the person that says I will never be an early riser to a person that loves to get the day started as soon as possible. Without the distractions that begin to come around 8 or 9 in the morning, you’ll find that you’re more productive and more likely to squeeze in that morning workout.

            Take some of the actions above and find the best morning workout routine to start your day and feel good.

            More Tips on Morning Exercises

            Featured photo credit: Tomasz Woźniak via unsplash.com

            Reference

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