Contents

• Why Can’t I Sleep?

• Benefits Of A Good Night’s Sleep

• Crazy Tips For Better Sleep

1.    Eat better

2.    Change your daytime habits

3.    Do yoga

4.    Sleep naked

5.    Breathe

6.    Give yourself an Ayurvedic massage

7.    Do Acupressure

8.    Hypnotize yourself

9.    Keep a Journal

10. Do light therapy

 

Why Can’t I Sleep?

Getting a good night’s sleep creates an important foundation for health, but at least half of the population of the UK suffers from insomnia. An inability to fall asleep can be caused by a number of factors. Finding sleep is a process of discovery. What are the factors that you can change to make rest more accessible? What part of you refuses to sleep? Some people need help relaxing their bodies while others need help getting their minds to let go. Getting better sleep should be easy, but when it’s not, there are a variety of lifestyle changes and alternative therapies that can help you wander into a peaceful night of sleep.


Benefits Of A Good Night’s Sleep

Sleep has an impact on the entire body as well as the mind. It is during sleep that the liver detoxifies the tissues and rejuvenation and rebuilding of the cells takes place. Immune system functioning is kept intact by regular sleep cycles and both learning and memory are seriously impacted by a lack of sleep. If you suffer from insomnia, chances are your quality of life is suffering, but don’t lose hope. You can get better sleep by carefully observing your lifestyle and your mental and emotional status to determine the source of your insomnia and fix it.

tips for better sleep

 

Crazy Tips For Better Sleep

Though insomnia can sometimes be caused by a physiological issue that must be resolved with medication, most of the time it’s just the result of lifestyle habits. If you’re suffering with insomnia that just won’t let up, there are ways to get better sleep, but you’ll have to experiment to find what works for you. Make the commitment to yourself and your health to discover what works best for you.

 

1. Eat better

Insomnia can be caused by food, plain and simple. What you eat and when you eat has a huge impact on your sleep-wake cycle. You should always stay away from caffeine and sugary foods at least two hours before you plan to go to bed. If you need a snack near bedtime though, consider one of these ten restful foods:

• Warm Milk - It relaxes the muscles by supercharging them with calcium and it also controls the release of melatonin, a hormone that helps regulate the body’s sleep-wake cycle. By warming the milk just slightly, you’ll get the full benefit of the amino acid tryptophan as well, a precursor to serotonin that will help you relax and unwind.

getting better sleep

• Cherries - Cherries also contain melatonin. Eat a handful of them a few hours before sleep so that your body will have time to process the sugars and make full use of the melatonin-stimulating properties of the fruit.

• Walnuts - Walnuts provide a hit of both tryptophan and melatonin. Eat them at least an hour or more before bedtime. 

• Almonds - Almonds contain the mineral magnesium, which is a natural muscle relaxant. They also contain a hefty dose of protein that can help keep the body’s glucose levels balanced during sleep.

• Romaine lettuce tea - If you want something a little lighter, pour some hot water over a cupful of Romaine lettuce to make a tea that contains lactucarium, which will help you get better sleep without loading you down with a lot of calories.

• Cheese - As a dairy product, cheese contains calcium to relax the muscles as well as plenty of protein to keep glucose levels in check throughout the night.

• Hummus - Hummus can help keep heartburn under control if that’s a problem for you because it contains plenty of protein, but it also contains tryptophan to make you feel relaxed. Eat it a few hours before bedtime.

• Bananas - Bananas are a good choice because they contain magnesium to relax the muscles and tryptophan to make you feel calm and restful.

 

2. Change your daytime habits

What you do during the daytime can have a big impact on your ability to sleep once you crawl into bed at night. If you’re trying to figure out how to get a better sleep, it would be wise to start by changing any daytime habits that might be contributing to your insomnia. Below we offer seven lifestyle-oriented tips for better sleep:

• Make a sleep routine - Having a regular schedule that allows you to go to bed at the same time every night is essential for a good night’s sleep. Our bodies are calibrated to follow a pattern of active wakefulness followed by rest and sleep. When the pattern is disrupted, the body gets confused which can lead to insomnia.

• Don’t nap during the day - Napping during the day can throw off the sleep-wake pattern. Although it can be difficult to go without a nap when you’re not sleeping well at night, it’s important to stay awake during the time when you’d like to feel alive and energised so that your body can learn to recognise the restful and relaxing time at the end of the day.

• Get plenty of exercise - Some people struggle to put their minds to rest at the end of a long day, but a lot of people have difficulty sleeping because of a sedentary lifestyle. Working long hours at a desk can make the body restless. Getting some exercise can help the body feel more restful at the end of the day.

get better sleep

• Don’t drink alcohol before going to bed - Alcohol can actually cause insomnia in some people. Avoid alcohol as well as sugary foods and beverages containing caffeine.

• Only use the bed for sleeping - This is a psychological trick that you can play on yourself if your mind has trouble letting go at the end of the day. If you have a habit of sitting in bed to work, surf the Internet, or talk on the phone, consider moving to any other location for these activities. The bed should act as a “cue” for sleep. By refusing to use it for anything but sleepy-time, you can make the bed into a psychological anchor for deep sleep.

• Keep the temperature at 65 degrees in the bedroom - If your bedroom is too hot, it may be increasing your stress level. By keeping the bedroom at about 65 degrees, you can decrease cortisol levels in the body, which can treat insomnia as well as reduce any excess belly fat that you’re carrying around.

 

3. Do yoga

ways to get better sleep

One of the ways to get better sleep is to get plenty of exercise. But if you have serious issues with insomnia, consider taking up a yoga practice at the end of the day rather than jogging a few miles or doing aerobics. Yoga is more than just stretching. It’s an exercise that brings the mind and the body into synchrony. At the end of an evening yoga session, you’ll be primed for a better night of rest. 

Below are two yogic exercises to bring peace back to the bedroom for help sleeping:

• Big Toe Pose This is essentially a forward bend from the hips. It’s called the Big Toe Pose because as your flexibility increases, you’ll grab onto your big toes with your fingers. Also known as Padangusthasana, this pose stimulates the liver to begin the nightly process of detoxification in the body. It also activates the parasympathetic nervous system. By bending forward at the hips (feet shoulder-width apart) and allowing your shoulders to relax (grabbing onto your big toes if you can reach them), you’ll feel an immediate sense of relaxation. This is an excellent exercise for anyone who suffers from insomnia due to anxiety.

Extended Puppy Pose - This pose, also known as Uttana Shishosana is ideal for people who work at desk jobs during the day. Start on all fours and then move your fingertips forward while lifting the elbows. Let your back arch to release tension in the shoulders. Hold this position for at least one minute while allowing your forehead to gently touch the floor to stimulate the pituitary gland and the natural release of melatonin.

 

4. Sleep naked

Not very many people sleep in the nude, but according to some studies, maybe they should. If you need help sleeping you might want to give this tip a try.

Studies have shown that though people often wear clothes at night for the extra warmth, wearing pajamas can actually impede the release of growth hormone. Growth hormone is like a fountain of youth that helps the body continually repair itself. Sleeping naked can increase the level of this hormone released during the night.

If you have a significant other, sleeping naked may make your relationship better while improving the quality of your slumber. Making contact, skin-to-skin with someone you love causes the body to release oxytocin, which reduces stress as well as blood pressure to help you get better sleep.

is it better to sleep with or without a bra


5. Breathe 

Breathing is an automatic function, but humans have the unique capacity to pay attention to it and take control of it if they want to. Some yogi’s claim that “if you can control your breath, you can control your life,” and that includes your ability to fall asleep.

Every emotion that humans experience has a unique breathing pattern that accompanies it. So, if you’re not working through your emotions during the day, you may have disrupted breathing during the night, which can seriously detract from a good night’s rest. And though you may not have the resources to work through every emotion that occurs at work or at home, you can still do breathing exercises that will increase the likelihood of getting better sleep at night.

how to get a better sleep

Lots of women wonder, is it better to sleep with or without a bra? The answer is simple if you think about how a bra can constrict the lungs and your ability to breathe. If you suffer from insomnia, remove your bra before bed for a better night’s sleep.

Special breathing exercises can put you to sleep in no time if you’re plagued with anxiety or difficulty putting your mind to rest. The 4-7-8 breathing exercise is a popular way to hijack the body’s fight-or-flight response to bring about relaxation in moments.

• Sit, stand, or lie down to do this exercise.

• Bring the tip of your tongue to the top of your mouth just behind your front teeth. This will stimulate the movement of chi throughout the body while you’re doing this exercise.

• Exhale completely while pursing your lips to make a whooshing sound.

• Then, breathe in through the nose while mentally counting to 4.

• Hold the breath while mentally counting to 7.

• Release the breath so that it makes a whooshing sound, mentally counting to 8.

• Repeat four times.

 

6. Give yourself an Ayurvedic massage

According to Ayurvedic medicine, insomnia is a Vata condition; one that involves properties like motion, change, and instability. To counteract the imbalance of Vata, and get better sleep, Ayurvedic practitioners recommend a sesame oil massage known as Abyanga.

why cant i sleep

An Abyanga massage is a simple remedy for insomnia. You can give yourself the massage by warming some sesame oil to a comfortable temperature (warm a heat-proof container of the oil in a pot of water over the stove) and then applying it to the body from the fingertips and the toes inward toward the heart. After you’ve completely covered yourself in the oil, leave it on for 10 to 20 minutes. Then, take a warm bath to remove the oils and ready yourself for bed.


7. Do Acupressure

Acupressure can have a surprising effect on the body. Of all the treatment options for insomnia, it’s one of the easiest things to help you sleep better if you need a quick fix.

things to help you sleep

For sleep issues that arise as a result of mental or emotional stress, press the tip of your thumb and middle finger together tightly for as long as you can while relaxing the rest of your body. Or press the thumb tightly against the area just underneath the ankle bone on the inside of the leg. Staying focused and relaxing completely as you apply pressure provides surprising help sleeping.

 

8. Hypnotize yourself

Insomnia can be caused by a number of different factors. If you have trouble sleeping due to depression or anxiety, pain, or adjustment issues, self-hypnosis may help you get control over your Zzzz’s. Hypnosis is an altered state of consciousness that every person experiences several times throughout a normal day. Learning to harness the power of this state of mind can help you take control over your sleep and your life.

Self-hypnosis can be achieved through regular practice. Experts recommend that sufferers of insomnia use progressive relaxation techniques, either guided or self-guided to achieve the best results. To get better sleep you’ll want to practice a self-hypnosis ritual daily just before bedtime.

help sleeping


9. Keep a Journal

Don’t worry about grammar or complete sentences! This is one of the more surprising ways to get better sleep! Keep a journal to free your mind of mental clutter so that you can sleep soundly at night. Journaling can alert you to internal conflicts that are keeping you from sleeping soundly and it can help you unearth issues that stubbornly refuse to come to the surface during the wakeful hours of your day. Many people find that journaling has a positive impact on their ability to fall into a deep and relaxing state of sleep.

tips for better sleep

 

10. Do light therapy

Light therapy is nothing new, but new products are being developed to make it more accessible to people who suffer from insomnia. But doing natural light therapy is easy! Simply spend an hour outside in the sunlight in the morning just after awakening. The sunlight triggers the body to reduce the production of melatonin and increase the production of cortisol, a hormone that makes people feel wakeful and energetic. One of the most important things to help you sleep is the ability to be completely wakeful during the day.

getting better sleep

People who live near the equator aren’t likely to have trouble getting enough light every day, but for people who live in northern areas like the UK, sunlight may be in short supply during the winter months. Make sure that the interior of your home is well lit during the daytime hours as well to help your body make the adjustment from night to day and shut off the lights when you go to bed. Leaving lights on all night can confuse your body’s biorhythms, leading to insomnia. To get better sleep, get plenty of light and outdoor-time during the day.  

Insomnia can make you feel like you’re out of control, but you can take back your life and your sleep by making some healthy lifestyle changes. If you’re struggling to sleep, it’s time to pay more attention to your body, your mind, and your emotions to find the true source of the issue. Follow any of the tips above to make a gesture toward your own future well-being. If you try something and it doesn’t work, try something new until you find the right combination of activities and lifestyle changes to re-establish balance and good health.

 

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