If you’re a light sleeper, you will be all too familiar with the scenario of lying in bed, seeking slumber, head full of thoughts, and a body that is restless. Sensitive sleepers will be aware of a regular noise at certain times of the night when they are in bed, or exterior sounds that occur and cause disruption, but that’s not to say this is the end of the story.
In actual fact, the light sleepers out there aren’t alone when it comes to restless nights because it would be safe to say that almost every person alive has experienced a night or two of insomnia, and it’s unlikely that they’ve enjoyed it either.
Modern society causes increased levels of stresses through not just general life expectations, but work and social expectations too. these stressors can result in restless nights.
To sleep effectively, you must be in an adequate and deep state of relaxation and we can, with these top tips, make this a much more attainable goal that will be conducive for sound slumber. Try these pointers and enjoy a peaceful night’s sleep in no time at all!
Consume a Sleep-Friendly Dinner Time Meal
Did you know that there are foods that can help you get to sleep at night? Well, the answer is yes, and when you consume foods that contain the nutrients tryptophan, melatonin and magnesium which are known for their sleep-promote traits, it makes quality rest much more manageable.
Studies on diet and its association with sleep, have established that the food you eat prior to going bed that will aid your sleep needs to feature the following:
- Rich nutrients
- Not hard to digest
- Does not stimulate
- A sensible portion size
Quinoa, seared cod, sautéed greens and pumpkin seeds, along with fresh cherries are all go-to options to make sure you have enough of all the points we’ve listed above.
And the article, Why Does Warm Milk Make You Sleepy? is a useful resource to add to the information we’ve just covered that will help you sleep thanks to your dietary choices.
Know When to Cease Caffeine Consumption
Another fact you may not know is that caffeine can stay in your body in excess of 8 hours after you’ve ingested it. Typically, caffeine is known to increase the feelings of stress, which isn’t helpful, particularly when you are trying to get to sleep.
Needless to say, if you are having trouble sleeping, you want to reduce the volume of caffeine you consume on a daily basis. The ideal time to cut out caffeine by 3 pm, as this will give the body enough time to work the caffeine and its sleep hindering effects out of your system.
Enjoy Some Left-Nostril Breathing
Yes, you did read this point correctly! The act of breathing through the single nostril, is, in fact, a relaxing technique to adopt.
Simply block off your right nostril with your right index finger or thumb then draw in long and slow deep breathes through just your left nostril. Why left-nostril breathing, you might ask? Well, this offers both soothing and relaxing effects on your mind and body.
This is a practice used in Kundalini Yoga, whereby it’s suggested that you repeat the process 26 times in order to produce the positive calming, comforting outcome on your mind and body before heading off to bed.
Create a Sleep-Inducing Atmosphere
Having the ability to align your internal sleep rhythms with daily life, will open up a world of less stress and more restful sleep. To do this, it’s important to get yourself exposed to sunlight during the day. It doesn’t have to be glorious sunshine for you to achieve this, so don’t worry if it’s not a perfectly sunny day.
Once you have enjoyed some sunlight, and it’s time for bed, you should ensure that when you go to sleep at night, you sleep in a room that is as dark as possible. If you want to shut out the light, even more, you can slip on an eye mask too.
Using a white noise app will help you to cancel out any exterior noise from the bedroom too, while also helping to make you nice and chilled as you transition into a peaceful slumber.
Know When to Wind Down Before Bedtime
It’s essential that when the night-time comes around that you begin to make the right choices to aid good-quality, stress-free sleep.
One of the main components of successful nightly routines is to lower stimulation for body and mind as much as you possibly can. Do this by dimming lighting and taking everything else down a notch.
Practice relaxing activities like yoga, reading, a warm bath or writing in a journal as much as you can. Turn off all of your smart devices and TVs at least two hours before bed to allow for melatonin to release effectively too.
If you do these things on a regular basis, you’ll have a reliable night-time routine that you can depend on to destress you of an evening as well as help to deliver you into high-quality sleep each night.