Don’t worry, you’re not the only one. Forty-eight percent of Americans are suffering from insomnia, 22 percent every night. Most of them are women that have to wake up at 6 am to get their children ready for school, then face a full day of work. It sounds like torture, because it is. As you lay there and stare at the ceilings while feeling like a zombie, here are a few things you can do to change this miserable pattern.
No Coffee After 12pm
There’s nothing wrong with a little morning Joe, but coffee after lunch is a big no-no. Here’s why: “It’s often said that caffeine has a half-life of about five hours—which means if you eat an early enough dinner that after-supper cappuccino should be out of your system by bedtime, right? Unfortunately, that’s not quite right. After seven hours, much of the stimulant will be gone from your system, depending on your sensitivity to it—but 25% of it could still be there.” Too much coffee will also increase nighttime urination, and there’s no restful sleep in a situation like that.
Workout and Sweat
I speak for myself when I say a good workout before bed puts me in a very refreshing mood. I take a warm shower or bath, read a book and then knock out. There’s plenty of research that supports the idea that exercise improves sleep. “One study found that insomniacs who picked up a regular exercise routine slept better, felt less depressed, and had more energy all day.”
No to Nightcaps
This one applies mostly to women. A nightcap can ruin your sweet dreams. According to one study, “men who went to bed tipsy slept soundly—as well as when they were sober—but women slept fewer minutes and woke up more often.” It’s also a fact that alcohol robs you of REM and the other, deeper stages of sleep—which are the ones that make you feel most rested. Just like coffee, alcohol is a diuretic, says Dr. Weil. Let’s face it, it’s hard to sleep when you’re running to the bathroom every couple of hours.
Get It On
There’s good reason for why men knock out after sex. “There bodies flood with prolactin, a hormone that is also naturally higher during sleep. It’s likely that the hormone’s release during orgasm causes men to feel sleepy. Add to that hormone soup oxytocin—sometimes called the cuddle hormone, and which is also associated with sleep—and it’s no wonder he’s snoring within minutes.” Worry not! Women produce more oxytocin than men. A quickie might be your answer to a better night’s sleep.
Give Your Device A Nap
It’s been in your hand all day. Let go of it. Tap into your own soul instead of everyone else’s thoughts and wants. Bottomline, it needs a time out if you want a good night’s sleep and that goes for iPads, laptops and all in between. “The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. Another problem: Light-emitting devices engage and stimulate the mind, resulting in poorer sleep, according to an Osaka University study.”
Meditate, meditate, meditate
No one ever believes me, but regular meditation is a powerful tool in life. Meditation sends signals to your sympathetic nervous system’s “fight or flight” response, telling it that it’s all right to relax. “It can help you put aside thoughts from the day,” says Dr. Weil, so it’s especially useful for people prone to worry.
Breath in Goodness
There’s nothing like a cool, lavender scented pillow under your head. The use of aromatherapy oils at night relaxes you and releases feelings that you aren’t even aware of during the day. Sprinkle four or five drops on a bathroom tissue and hold it to your nose, taking 10 to 15 deep breaths. “Studies show it’s one of nature’s best sedatives.” And if awake you’re stewing about work, anxious about money, or just plain feeling overwhelmed, try spikenard, vetiver, frankincense, myrrh and clary sage, says Hope Gillerman. “These oils will slow you down to promote a heavier, more restorative sleep.”
LifeStyleHer is geared toward empowering women to have a positive outlook on all aspects of life. Styling lives from the inside out, founder, Mashonda Tifrere aims to educate and enrich the mind, body, and soul of all women. LifeStyleHer covers a variety of topics including; fashion, beauty, health & wellness, relationships, travel & food, and arts & entertainment. LifeStyleHer gives women an outlet to experience personal gratitude on a universal level.
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Some content provided by Prevention
