Is your bedroom filled with aromatherapy
candles, soft mattresses and bed sheets and a glass of warm milk and yet you
find yourself trying hard getting to sleep? Given the busy schedules and
haywire lifestyle today, insomnia and other sleep problems tends to dominate
other health issues.
And if you're one of those people who rely on
medications as the last resort, this guide is for you. Listed below are a few
tips and tricks to correct some errors you may have ignored, and to help you
have a better night's sleep.
• Reconsider your aromatherapy
. Alternative healing
practices are no doubt, much better than conventional medicine, but sometimes,
they can prove to be futile treatments for certain people. So if you find the
supposed-to-be calming lavender fragrance in your bedroom invigorating and
refreshing, get it out. Using it for a long period of time could have had your
brain accustomed to the fragrance, and it may lose its efficiency.
• Use the Goldilocks theory
. Not too hard, not too
soft, that is exactly what your mattress should feel like. Lying down on a hard
mattress can mess with your back, and using extra soft mattresses would want
you to stay in bed all day. If you have been using a very old mattress, get it
changed. Studies show that sleeping on a new mattress can aid relaxed sleep.
• Try the white noise machine
. You may love your pet
with all your heart, but it's 2 in the morning and your dog is barking his guts
off at some neighbor; that's when you lose patience. For all the incessant
noise, consider installing white noise machines in your home.
• Wake up worry-free
. Waking up 2 to 3 times in the night is
completely normal. You may expect solid 8 hours of sleep, but evolutionary
history and research suggests otherwise. It's all in the head, everyone has
different sleep patterns.
• Use the sofa
. It's wise to go to bed thinking positive and
happy thoughts. But it's not always possible and that's when you should crash
on the couch. Sleeping on the same bed as your partner could cause both of you
compromise on relaxed sleep when half the night you're basically throwing
mental darts at each other.
• Skip the painkillers
. Some painkillers contain caffeine,
which explains the sleepless nights and insomnia. Avoid pills that have over
65mg of caffeine per tablet or if they contain caffeine as an active
• Take a hot bath
. A hot bath opens up pores and dulls your
circulation, making more blood flow to the internal organs. You feel more
lethargic and drowsy - two essential elements for a good night's sleep. Be sure
to do the opposite in the morning, that is, take a cold bath which increases
blood circulation to the skin, warming the body and making you feel fresh and
• Dump the decongestant
. Oral decongestants can help you breathe
better, but actually, they tend to increase your heart rate which can lead to
sleeping troubles. Instead, try a saline wash or a spray.
• Grab a book
. Instead of the late night TV shows and soap
operas, read before retiring for the day. Radiations from your TV can send an
'alert' signal to your brain, causing it to be wide awake.
• Take a magnesium supplement
. Low magnesium is
directly associated with irritability, hyperactive behavior and jumpiness. It
also causes insomnia, chronic inflammation and elevates stress levels. Talk to
your doctor about starting magnesium supplements.
• Use feather pillows
. Allergic people may resort to using foam
pillows, but studies suggest that using feather pillows can be much more
beneficial. There are very few people actually allergic to feathers. Feather
pillows are more likely to be enclosed in a tight fabric that keeps dust mites
out. Foam, on the other hand, can aggravate allergies due to its moisture
You don't have to share everything
Pulling and tugging of sheets is another common cause of disturbed sleep. True,
sharing stuff enhances your bond with your partner, but not if it means
compromising on sleep. Instead, grab a sheet and a blanket each.