photo via nytimes.com
Many of us toss and turn at night, and it’s frustrating when we just can’t fall asleep. As somebody who has insomnia, difficulty sleeping, I’ve tried numerous ways to find myself fall asleep faster. Here are some helpful sleeping techniques.
1. Stay off of your phone!– The blue lights on your screen reduce melatonin in the body, which makes it harder to fall asleep. If you know you’re going to use your phone, at least ditch it 2-3 hours before you go to sleep. Scrolling through Instagram before bed will keep your mind consumed with useless information that will keep you alert at night.
2. Meditation- Techniques like yoga and meditation help relieve stress and clear the head. These techniques can calm the mind and relax the body. Moreover, melatonin can increase the melatonin in your mind.
3. Take a Walk- Light exercise can help the body by increasing serotonin in the brain and decreasing levels of cortisol.
4. Avoid Caffeine– Stay away from drinks including black tea, green tea, coffee, and energy drinks. If you’re going to drink anything hot, try something like lavender or chamomile tea.
5. Read-The trick is to force yourself to stay awake. Techniques such as reading a book can relax the brain. However, try to use a physical book, not electronic. E-books, like phones, can reduce melatonin, from blue lights.
6. Melatonin– Start off taking a little bit of melatonin before bed. Melanin is a natural hormone, but it can also be taken as a supplement.
7. Essential Oils– Lavender, valerian, and peppermint are great oils to soothe the brain. Science claims that certain oils reduce stress, cure migraines, and help the body relax.
8. Relaxing music– Certain music such as LoFi hip-hip, classical, or jazz, are perfect for relaxing the mind.
9. White noise– The easiest way to put on white noise is by turning the fan on. If that’s not good enough, then you can always download white noise sounds on your phone. Headphones will increase your chances of blocking the noise.