HAVE YOU EVER FELT LIKE YOU ARE DEEPLY TIRED, BUT SIMPLY CANNOT HAVE A RESTFUL SLEEP?
Have you ever felt like you are deeply tired, however you simply cannot get proper rest? I know I have been in situations where I cannot seem to catch up on my sleep. Especially because my work includes travelling, different time zones, waking up and going to sleep at different hours. So believe me when I say this, I know how frustrating it is when your body doesn’t understand what it wants. That is why I want to share a few things that constantly help me in having a restful sleep.
There will, of course, always be times when it seems that nothing helps. You have to learn how to accept that because if you keep on stressing out about it, the stress will only worsen your sleep quality. Whether it’s not being able to fall asleep for hours at a time or waking up after 6 hours of sleep feeling tired, you need to remember that being angry at your body will not help you. So inhale lots of love in and lots of love out.
1. Switch off your electronics at least 30 minutes before going to bed.
Yes, it’s not always possible. Especially if you love watching late-night movies with your baby boo. However, I encourage you to do anything else other than staring at your phone or watching TV for at least 30 minutes before going to sleep (1 hour is perfect). You can even wash the dishes, walk your dog, or do any other chores you have on your list. Reading a book is also a very good substitute which can quickly relax you. Try combining some chores, some stretching, meditation, and reading before going to bed. That’s going to take you more than 30 minutes I bet.
The reason why this step is my NO. 1 tip is that I could really feel the effects of this right away. Blue light stops the production of melatonin which is a hormone that naturally makes you sleepy. Plus whether you mindlessly scroll through social media, watch TV shows or try to finish work stuff before bed, it creates unnecessary noise in your head and prevents you from relaxing.
2. Do not eat around 4 hours before bed.
This one is really important as well. I know that some people cannot seem to fall asleep on an empty stomach, however, I would encourage you to train yourself step by step. Try not to eat 1 hour before bed, then 2 hours, and so on. Your entire body, including your digestive system, needs to rest. That is the key to a restful sleep. If your digestive system has to work while you sleep, it is basically using up your energy while you are charging so to speak. Not to mention that some people (like me) experience nightmares if they go to sleep after having a meal. By the way, this tip is not only great for your sleep schedule but for your body aesthetics as well if you are trying to lose some extra weight. This is one of the healthy ways to do it. ♡
3. Meditate before bed.
If you are having a really hard time relaxing and putting your thoughts to rest, do try meditation right before bedtime. Meditation helps you enter from Beta (active) brainwaves to Alpha (restful) brainwaves. When you help your mind cross to a more restful state, it will be easier for you to then go from Alpha to Theta (starting to feel drowsy) and finally, Delta (sleep).
4. Get a diffuser.
Start playing with diffusers and essential oils. Some essential oils are great for an active mind, some of them are amazing for your bedtime and can help you fall asleep faster. For example, if you have any problems breathing, try Eucalyptus.
5. DRINK MOST OF YOUR WATER DURING THE DAY.
If you forget to drink your water during the day and then try to shove 2 litres of water a couple of hours before bed, then you are bound to wake up several times during the night. On top of that, your face and even body can end up looking puffy because of water retention. Try to make sure most of your water intake is done before late evening to ensure your sleep is as restful as possible.
6. Try to stick to a schedule.
I know this is something that is kinda duuh. However, whenever I am not working and travelling, I try to go to bed at approximately the same time. If it’s possible, try going to sleep before 12 AM (guilty!), you will wake up earlier and be more productive. Having a sleep schedule is one of the most effective ways to tell your body when it should automatically switch off the power.
7. Try sleeping to the sounds of Kalimba.
On most days, I try to put on some soft meditative music before I go to sleep, and recently I have been loving any Kalimba soundtracks that I can find. Kalimba is a modern version of a musical instrument called Mbira which is traditional to the Shona people of Zimbabwe. The sound of it makes me feel like somebody is singing a lullaby to me. It sounds absolutely magical and I am sure that you’ll love it.