The breakneck pace at which the world is moving sleep seems more like a luxury than a necessity. We work crazy hours and then swathe our already-running-on-half-empty selves with activities, in the name of extra-curricular. Amidst this daily hustle, something’s gotta give. That something turns out to be sleep – the power fuel for mental and physical recharge. And when we’re ready to consume this golden fuel, the insomnia fiend creeps up on us. When it strikes, one option is to try prescription meds. But popping pills can be avoided by lifestyle changes and simpler, more natural remedies. So if you can’t sleep at night, here are some quick fixes to help you get a good night’s rest.
Snack on these foods before bedtime.
Go nuts with almonds
These yummy nuts contain an abundance of the snooze-inducing amino acid, tryptophan. They are also a good source of calcium and magnesium, two minerals that are essential for getting quality sleep.
Go bananas too
These yellow babies have everything going for them. Not only are they rich in sleep-promoting carbohydrates and tryptophan, but they also contain potassium and magnesium, that help enable muscle relaxation. Chomp on a banana or two before your snooze time and glide into sweet slumber.
Sleep induce with moo-juice
If heartburn makes you toss and turn like a fish out of water, try drinking some low-fat milk before bedtime. The high protein and low carbs in it keep acid reflux at bay. Also, it’s a good source of calcium, which helps keep your body’s melatonin production in check.
Make pro-sleep lifestyle changes.
Ditch the devices
The blue light emitted from your phone and laptop is the notorious cousin of caffeine. It leaves your brain feeling fired and wired. So do away with your devices at least an hour before you turn in. Read our post Devices around us affect our sleep to know why the blue light is a major red flag for sleep.
De-funk and de-rag before sleeping
Don’t let your imagination run riot. We’re just saying, up your sleep hygiene ante by showering before bed. The warm and fuzzy feeling from a hot shower sends the message to your nervous system that your body is ready to power down for the night.
Let in some lavender
Fragrances have the power to transport you to places and times. They can also induce sleep. Lavender, especially is the byword for relaxation. Before you hit the sack have a warm bath with lavender bath salts or soap. This will tone down the anxiety and prep you to cradle sweet sleep. To know about other sleep-inducing fragrances read our post Fragrances that help you sleep.
Make your bedroom a snooze haven.
Find your temp
Most experts agree the right temperature for sleep is between 60 and 72 degrees. But it may be different for different people. Trial and error is the best way to find out what works for you.
Turn out the lights
Artificial light hampers the production of the sleep hormone melatonin. Use blackout curtains or try an eye mask to cut out the light totally.
Dump the lumpy mattress
For all you know it may be your old mattress that’s playing the double-dyed villain in your snooze routine. If your mattress is more than seven years old it’s probably worn out, and costing you a good night’s rest. Try a memory foam mattress that’s engineered to enable life-enhancing, sleeping-on-clouds like zzzs – the Fusion Mattress.