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We've received many questions from our audience about ways to fight insomnia, and sleeping better during the night, especially during troubling events. A good sleep should never be underestimated for its significant impact on our health. Without it, we will certainly feel drained of energy, productivity, and our whole day can be thrown out of whack.
By experimenting with the following tips, you may be able to treat insomnia, and ultimately enjoy a sounder and more comfortable sleep without tossing and turning every other day.
Tip #1. Take a melatonin supplement
Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster. In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.
We personally recommend Sleep Melatonin by Olly, as it is one of tastiest and our most favorite melatonin supplementon the market.
Tip #2. Phone silent mode
People don’t usually set phone to silent mode at night for fear of missing calls and alarm clocks. However, by keeping phone constantly on, your sleep will certainly be disturbed seriously by just one small call, making it extremely hard to fall back to sleep.
Tip #3. Exercise regularly
Switching your exercise routine could be a game changer in your attempt to treat insomnia. Doing exercises regularly has a lot of health benefits and one of those is to improve the quality of our sleep.
Exercise can speed up metabolism, balance body temperature and stimulate hormones; thus, it can help bring human body into a balanced state for a better sleep. If you're looking for an exercise program you can do at home, check out our previous post here.
Tip #4. Take a bath
Taking a bath before bedtime is ideal for people who have trouble falling asleep at night. A warm shower will adjust human body temperature and create a temperature drop once we hit the bed. This is like a sign for the body to rest; thus, people can fall asleep easily.
Tip #5. Milk and honey
Science has proved that certain natural remedies can improve sleep quality if we consume them before bed. One of the remedies is milk and honey which contain tryptophan and amino acids usually associated with good sleep. A cup of milk mixed with honey before bedtime will be an ideal warm-up for your body to fall asleep.
Tip #6. Cool temperature
People can usually sleep most comfortably in a slightly cool room (temperature around 18°C or 65°F). A bedroom that is too hot or cold forces human body into a stiff state to maintain the heat; thus, releasing the body from this state can help human to rest easier.
Tip #7. Limit alcohol
Contrary to our common thinking, drinking alcohol does not bring a good sleep. Alcohol can interfere with human biological clock which governs the normal process of the body including sleep. Once this clock is disrupted, sleep disabilities, like coronvirus insomnia, are sure to show.
Reducing your intake of alcohol is another great way to treat insomnia.
Tip #8. Relaxing music
Music, especially music with slow rhythm, can slow your heart rate and breathing, lower your blood pressure and even send signs for muscles to relax. These signs are identical to those appearing when we are about to fall sleep. Thus, the body will be more prepared for a good sleep ahead.
Tip #9. Regimen of your day
Controlling the time for sleep is one of the most significant methods to treat insomnia. Try to go to bed and get up at a fixed hour every day in order to activate your internal clock, which will certainly meditate your natural biological mechanism to create the best sleep.
Tip #10. Read a book
Reading is also a way to give your brain a healthy boost. It does not force the brain to operate at maximum but rather spare the time for the brain to relax and cool down. The calming effect of reading will certainly bring about a good sleep.
Tip #11. Turn off the lights
Researchers have proved that too much light at night could interfere seriously with healthy sleep and increase the risk of sleep disorders and other health problems. Nighttime lighting can even make us fatter, more depressed and more likely to have cancer. Therefore, if possible, try to turn off the lights or dim the light before bedtime.
Tip #12. Drink herbal tea
With naturally calming effects, herbal tea can help alleviate sleeping disorders like insomnia and increase sleep quality by triggering chemical reactions in our body to relax and unwind. Thus, a combo of tea and book before sleeping is obviously an ideal choice for people who are struggling with falling to a sound sleep.
If you're a fan of ginger and lemon, I recommend you try the Lemon & Ginger Herbel Tea by Bigelow. It's pretty relaxing and always does the trick!
There you have it: 12 tips for that you can help you fight sleep disabilities, like the dreaded "coronavirus insomnia".