Improve Your Bedtime Routine

Improve Your Bedtime Routine

Improve Your Bedtime Routine

One of the most common causes of insomnia is a poor bedtime routine. Most people don't realize it's the things you do within the hour before you go to bed that determine how quickly you fall asleep and how restful that sleep will be.

Take a look at the following list and see if you can improve your bedtime routines:

No caffeine. It over stimulates your body and prevents you from sleeping. Drinking caffeine in the hours leading up to bedtime can severely impact your ability to fall asleep. Remember, caffeine can be a hidden ingredient in soda and chocolate.

No cigarettes. Nicotine works in the same way as caffeine, over stimulating the body and keeping you awake and alert.

Avoid Fatty and Spicy Foods. Each person is different, but certain foods will cause acid reflux, flatulence and stomach upset. Hot curries, fish and chips and nachos covered with beans and cheese can all contribute to a poor night's sleep. So have an early dinner - don't eat right before bed. And whether you cook or bring home takeaways, make sure it's filling without being too unhealthy.

Avoid Overstimulation. Turn off the TV, put down the game console and shut down the computer at least an hour before bed. The light from these sources tricks your eyes into thinking its daylight, and the nature of most TV programs and games raise your heartrate, making it more difficult to relax. Instead, choose quiet activities, such as reading a book or meditation.

Take a bath. One of the easiest ways to relax and ease yourself into sleep is by having a relaxing bath about an hour before bedtime. Add a few drops of chamomile or lavender essential oil to the bathwater to induce sleepiness.

Have a massage. Not only does the touch of a partner or professional feel really nice, but it stimulates blood flow which helps you relax and drift off to sleep.

A proper nightly routine focusing on bringing down your energy levels to prepare you for sleep can cure insomnia and help people fall asleep faster. Combine these ideas with herbal sleep remedies for the ultimate insomnia cure.

For more information about insomnia and sleep remedies you can visit the Sleep and Insomnia Guide

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