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13 Things You Can Do To Help Yourself Fall Asleep

13 Things You Can Do To Help Yourself Fall Asleep

If you are having trouble falling asleep at night, it is could be due to lifestyle habits interfering with your sleep patterns. Here are 13 suggestions that you can easily put into practice. Once you find what works for you, you won’t have to take sleep aids or see a sleep specialist.

1. Always go to bed and wake up at the same time

Everybody knows about jet lag. Traveling across time zones upsets your body clock and sleep patterns get skewed. But when you go to bed at irregular hours and sleep late, you are also upsetting your sleep-wake cycle, albeit to a much lesser extent. Make sure you go to bed at the same time and get up at the same time. Avoid oversleeping when tired or because of a late night.

2. Time to get a new mattress

Most people never bother to change their mattresses very often. The result is that physical discomfort negatively impacts your sleep. Did you know that the average life expectancy for a mattress is only eight years? Choosing a new mattress can be tricky, as its comfort is very hard to judge in the shop. Ideally, one should lie on a new mattress for at least 10 minutes to get a true feeling for how it feels.

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3. Build in winding down time

Getting ready for bed means making sure there is a gradual transition from daytime frenetic activity to restful repose. Taking a warm bath helps you to relax. Some people do stretching. Switch off all electronic devices and turn down the lighting. Make reading a regular habit so that the body learns that sleep time is approaching. Some people like to use an audio podcast with music as this will not disturb their partners or other family members.

4. Ban electronics from the bedroom

If you use any electronic devices in the bedroom, you are asking for trouble. The blue light from screens tends to trick your brain into thinking that it is daylight again and this light tends to block the supply of melatonin, which induces sleep. The other problem is that once your brain starts to suffer from an information overload, it is going to go into overdrive. Some people insist on checking emails on their mobile devices while they lie in bed. A Nytol survey showed that 50% of Brits were addicted to checking their social media accounts and emails in bed.

5. Take some magnesium

Most people with sleep disturbances are suffering from a magnesium deficiency and they are not even aware of it! Typical symptoms are cold hands and feet, and excruciating leg cramps in the early morning. Magnesium is one of the essential minerals that help the Gamma-Amino Butyric Acid (GABA) receptors function. These block the glutamate and norepinephrine receptors which stimulate the brain so GABA may help the brain shut down. The recommended dose is between 400 and 500 milligrams (mg) before bed.

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6. Mental activities will help

When you cannot get to sleep, your mind may wander to thoughts of your insomnia, the causes and consequences, and how tired you will be in the morning. Start thinking about things which have absolutely nothing to do with your insomnia. Some of the following may work for you:

  • Do simple math, like counting backwards from 100.
  • Try going through the alphabet, thinking of a person’s name for each of the letters.
  • Visualize yourself in a beautiful, calm setting and picture yourself as you drift off.

7. Cut out stimulants before bed.

Most people have problems because of tea and coffee intake before bedtime. Alcohol can help you to get to sleep initially but you will be restless for the second half of the night. British researchers in one study published in the Alcoholism: Clinical & Experimental Research journal, found that alcohol upsets the thalamus area of the brain, which leads to disturbed sleep patterns. Cut out caffeine and alcohol well before evening to help yourself fall asleep faster.

8. Drink these before going to bed

One ideal nightcap is warm, skimmed milk because it has calcium and tryptophan, which can be converted into serotonin which helps you to feel drowsy. Another option is cocoa or hot chocolate, which help to produce phenethylamine. That can put you in a good mood. But chocolate has caffeine in it and some people find that it keeps them awake, so try what suits you best.  Instant malt drinks can also help, although they tend to be high in fat.

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9. Get enough daylight

Strange as it seems, you need to get enough daylight. One hour (or even 30 minutes) of natural sunlight will keep your wake-sleep cycle perfectly tuned. This really helps and it is just as important as turning down the lights an hour before bedtime.

10. Relax

One of the reasons you cannot get off to sleep is that fact you are too tense. This may be due to overwork, stress, or simply tensing up because you cannot sleep. Try relaxing every muscle group in your body. Start from the head and work down. As you do this, you will be astonished at how tense you were!

11. Exercise is great but..

Doing sports or any physical activity is great because it will make you tired. It will also get the endorphins going, which will put you in a good mood. It usually takes about four months for results to start kicking in.  The only thing you have to remember is that you cannot exercise too late in the evening, as it can to have the opposite effect of overstimulating you.

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12. Sex is good

Laura Berman, the director of the Berman Center for Women’s Sexual Health, says that people are getting less sleep and not having enough sex. Sex helps you sleep, as it releases oxytocin and endorphins. It also causes other hormonal changes which aid restful and deep sleep.

13. Make a list

Lots of people go to bed and already start worrying about the next day. They have a ton of things to do and they start fretting about everything, which leads to restlessness and poor sleep. A great idea is to make a list of all the things you need to take care of the next day before you go to bed. Writing them down gives you a sense of control and will help you to relax.

Now that you know where the problems lie, why not bookmark this page and start your plan of action. Sweet dreams!

Featured photo credit: dreaming of coffeedog/ Gregg O’Connell via via Flickr

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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