Earlier in my life, I didn’t have difficulties with falling asleep. However, with age, I’ve noticed that it’s harder to go straight to bed when you still, for instance, have so much on your mind. After I got married, together with my husband, we noticed that there are things we do each and every day, which help us fall asleep quicker and sleep better.
Here are the tips to make it happen:
1. Diffuse lavender essential oil
One to three hours before going to bed, diffuse lavender essential oil. I use nebulizing diffuser, which uses an electric pump to atomize the scent molecules and spray them into the air so no water or heat is needed. Also, it releases about 3 milliliters of oil per hour, which is more than other diffusing devices. Lavender has calming and soothing effect that helps reduce stress.
If my hubby and I are not at home, I take our lavender essential oil with me and put a drop or two behind our ears before we go to bed.
2. Drink something relaxing
As I mentioned above, lavender has a calming effect and so does chamomile. That’s why I choose lavender or chamomile tea to drink before sleeping. On the weekends though, my husband and I always drink hot cocoa, because it is one of the best sources of magnesium. Magnesium helps with insomnia by decreasing the amount of time it takes to fall asleep and it can also increase the quality and length that you sleep.
3. Go to bed at the same time
Speaking of the weekends, sometimes we tend to sleep in on our days off and that doesn’t work well. That’s why it is always good to develop a sleep routine, because it will help to establish your internal clock. Going to bed at the same time will reduce the amount of tossing and turning to fall asleep and keep us awake in the morning.
4. Minimize the light
Darkness causes your brain to release melatonin, which is a hormone that regulates sleep and wakefulness. Having said that, it is important to minimize your exposure to light before going to sleep. That’s why about half an hour or an hour before bedtime, lights, TV and our phones are off. We have time then to talk and pray.
Using blackout shades or eye mask is also a great way to create a dark space in your bedroom.
5. Watch what and when you eat and drink
It is very important to cut out the food and drinks that contain caffeine about 6 hours before bedtime. The last meal you have should be 4 hours before going to sleep so it won’t keep you awake with heartburn or indigestion, especially when it comes spicy or heavy foods.
These are all the things that guarantee a fulfilling sleep at night for my husband and I. Of course, there are days when we skip one or two steps which can result in a poorer sleep, but we do our best to follow them as much as possible.
What helps you sleep and have a good night rest?
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