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Have you had issues falling asleep? Beating insomnia and sleeping better at night is easy when you mindfully practice healthy habits. Peacefully waking from lalaland is everyone’s dream morning. No grumpiness, no sore body, no insomnia leftovers from the night before.
Unfortunately, not all of us enjoy the luxury of a good night’s rest. The good news is, that there are ways and means to help you fall into sweet slumber by tweaking up your routine.
During my early 20s and into my first few years of 30 I suffered from insomnia. I constantly felt like my mind was in overdrive, always thinking, always waking up one hour after falling asleep, and above all affecting my productivity levels the following day.
I knew I had to do something about it before it took control of my life. So today I wanna share some tips that might help you if you have the same predicament.
1. Create a zen space for falling asleep faster.
Many of us don’t pay attention to the fact that electronics actually affect the quality of sleep we get on a nightly basis. With cell phones, television, and smart devices being part of our everyday lives, we’re somewhat always on the alert. Therefore we keep them in close proximity to our bodies.
At midnight, we wake up for a bathroom break, check our Instagram, TikTok, check our emails, check our Facebook pages, and then some. Tip. GET RID OF the electronics.
In fact, limiting the use of electronics a few hours before bedtime is even better. We spend so many hours during the day exposed to bright & blue lights from our devices already. Tuning these down prior will improve our sleep quality.
They can wait. Your “bedtime zen” area should be clean of all electronics and just well “RELAXING”. QUIET, LOW LIGHTING, COMFY SHEETS, JUST RELAXING. Put your cell phones off if they are not your alarm and if they are, put it in airplane mode; and guys, just take the tv outside.
It’s your rejuvenation haven and should be kept that way.
2. Stop everything & light reading will help you sleep better.
Guess what, our minds are always in overdrive. Ever went to bed and 5 mins later boom ” A BIG IDEA” begins to form. That’s natural, only if just 5 minutes before hitting the hay you’re working.
Or reading something which will stimulate ideas. My go-to tip for relaxing before bed is to stop everything. That’s right.3. Simply Stopping Everything
Stop the work, stop reading about work, and then some. I do advise reading, but light reading. A self-improvement book, or yoga-related book such as “Yoga For Life“, Bonjour Happiness by Jamie Cat Callan & one of my favorites “Paris Letters”. But the relaxation of the mind and body goes deeper than that.
3. Aromatherapy & meditation are great for falling asleep faster.
I love aromatherapy and meditation has become some of my favorite sleep-inducing activities for falling asleep faster. Lately, I have been loving my scented oils, soaps, and candles, preferably lemongrass and sandalwood.
Did you know that lemongrass has so many health benefits including aiding with muscle calming and with insomnia? In actuality it almost has sedative properties “and this is from experience & not theory“. But before you take my word for it. Read this article on LemonGrass properties, and try this tip. You can also add a few drops into a diffuser at night because it really is very potent.
Get yourself a small bottle of pure lemongrass oil. Not the diluted stuff. Go to a health store, and get the pure stuff. Get some tealight candles, and a diffuser tray, in order to burn the oil for 10 minutes. The aromatherapy will calm your nerves, and allow you to relax.
But if you do want to take it up a notch, do you have hot water? Under a hot shower, pour a few drops of lemongrass oil and allow yourself to inhale the rising steam with relaxed breathing… Simple.
Put on some meditation. Now I know that I did mention that electronics should be kept out of the bedroom but if you’re one to keep your doors open, try meditation before sleep.
There is a great sleep meditation channel on YT “Jason Stephenson” with some AHHHHMAZINGGGG meditation tunes. They are usually hours long, guided, and walk you slowly from active mode to gentle breathing & before you know it, you’re stretching up into the morning.
This one has been a new addition to my routine for the past year & has done me more than wonders.
Bonus – Level up your sleepwear & bedding
I recently upgraded my sleepwear “years after this post was written and updated” to add a bit more sophistication. As I’ve developed a love for intentional self-care, it’s necessary. There is simply something different that happens to the body when you pamper yourself before bedtime. It’s an experience. Sometimes having a wonderful night’s rest simply lies in the elements- bed, nightwear, and environment as stated above.
Do you have a challenge with sleeping well? Have you tried any of the tips mentioned? I’d love to know. Share your thoughts below.
Until next time. xx Bisous, Menellia.