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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 September 17, 2018

        10 Reasons Why You Should Get Naked More Often

        10 Reasons Why You Should Get Naked More Often

        Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

        1. It burns more fat.

        Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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        2. You’ll become comfortable with who you are.

        Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

        3. It saves you money.

        Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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        4. It increases your immune system.

        Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

        5. It makes you face your fears head on.

        People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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        6. You will feel better in your clothes.

        When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

        7. You will embrace vulnerability.

        When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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        8. You will show the world the real you.

        Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

        9. You will have fun.

        Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

        10. You can have intercourse with the lights on.

        Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

        What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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