In this day and age, most of us are usually caught up in a busy lifestyle and we often sacrifice our sleep to deal with it. Unfortunately, it takes a toll on everything from your job to overall health. Sleep is essential because the body repairs itself while we are asleep and regenerates energy to keep us functioning when we are awake.
When you are deprived of sleep, you stop your body’s natural energy-recharging mechanism which can damage your overall well-being. Tossing and turning all night can also affect the productivity and ability to retain information the next day. To help you solve your problem, whether you are a morning person or a night owl, we have listed down 8 effective ways for you to fall asleep and sleep better every night.
Drink something warm before sleeping
A hot cup of chamomile or peppermint tea can help you sleep, as both teas are made from compounds that are used to promote sleep. Research concluded that chamomile tea can help with reducing anxiety, whereas peppermint tea helps with stomach digestion, hence help you sleep. Make sure to stay away from caffeine as it can lead to an unwelcome energy boost!
Treat yourself to a good massage
Massage is already known to help reduce stress and tension. Besides that, it can also help with sleep disorders. That is why most of the massage techniques or therapies that we offer at Thai Odyssey will give you ultimate relaxation. To name a few, you can choose to try our Traditional Thai Massage also known as passive yoga, Thai Aromatherapy Massage which uses soothing essential oil, Traditional Foot Massage where gentle acupressure is applied to reflex points on the feet in order to induce deep relaxation and Thai Herbal Therapy where we use a pair of herbal poultice filled with beneficial Thai Herbs as part of the session.
Break a sweat
Work out earlier in the day to help you sleep at night because nothing beats burning those calories off to achieve deep, restorative sleep. Whichever suits your capability – whether it is just a 30-minute brisk walk or some intense aerobic work-out, physical tiredness is essential to getting a good night’s sleep.
Take a warm shower before bed
Taking a warm shower an hour just before bed can soothe your muscles, calm your mind and raise your body temperature. Try using our Back to Nature’s Aroma Bath Gel for a more stimulating relaxation. Once you step into your room, your body temperature will gradually drop, putting your body into `relax mode’ which will help you to fall asleep.
Set a `device curfew’
The blue light from the screen of your computer, TV and mobile phone will just stimulate your brain and make you stay alert. This will make it more difficult for the body to understand when it is time to wind down, so it is best to set a time limit to stay away from devices before hitting the sack.
Avoid heavy meals before going to bed
Eating a lot for dinner will make it much harder to fall asleep on time, especially when there is meat in the menu because your body will be trying to digest the protein. Studies suggest that dinner should be taken before 8pm, or at the very least, not within the 2 hours before sleep. Otherwise, the food will be poorly digested and could increase the chance of having heartburn in the middle of the night.
Scent up the room
Different fragrant oils have different effects on the brain. Some fragrant oil can also help you fall asleep like a baby, such as Vanilla, Lavender and Lemongrass. Speaking of Lemongrass, our very own Back to Nature’s Lemongrass Essential Oil which is used with our reed diffuser gives out a purifying scent that can help you calm down and relieve insomnia. Just a few drops of it and you can easily get a good night sleep.
Establish a daily wake up time everyday
Set a routine to work out when you need to go to bed and wake up at the same time every day. It is best to keep a consistent wake up time, even on the weekends. However, if you really need to sleep in on weekends to cover the hours of working late-nights during the busy week, feel free to do so. Just don’t make this a regular habit. Irregular bed time and wake-up hours can lead to poor sleep patterns, so try and be disciplined while you are at it.
We understand it is not an easy task to fall asleep and getting enough quality sleep over night as bad habits usually cling on hard into our lifestyle. However, do reconsider if you are willing to sacrifice your health, relationships and career due to a weakened immune system, inefficient mental focus and irritability. Getting a good night’s sleep is natural and expense-free which benefits your health and well-being, so why not try out these effective ways and watch your life change for the better.