It is awful not being able to sleep or not getting enough sleep. You feel moody and tired the moment you wake up, which can last throughout the day. I have had the misfortune of a lack of sleep, which was either caused by late nights working or just being overtired to sleep. I could not take it anymore and decided to do something about it.
Sleep deprivation is the condition of not having enough sleep; it can be either chronic or acute. A chronic sleep -restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function.
I have done a lot of research on sleep deprivation and what to do when you can’t sleep. Some of it helped and some didn’t. So, I decided to list everything that helped and what didn’t.
I finally came up with a list that worked perfect for me and today I would like to share with you my list that helped me get the perfect nights rest, well almost perfect.
Banana smoothie – assist with sleep deprivation and that late night hunger pangs. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.
Quick shower – help to relax your body and make you feel relaxed.
Clean pajamas – it actually helps you feel more comfortable and relaxed.
Crisp sheets – same as clean pajamas, getting fresh, clean aromas while sleeping.
Comfortable pillow and matress – there is nothing worst than sleeping on lumpy worn out pillows and matressess. Invest in a good matress and change your pillows every six months.
Turning of gadgets and television – this can be the most distracting things you can have in your bedroom, which causes sleep loss, because your brain can’t switch off.
Lighting – it is best to use a bedside lamp which is easy to switch off without getting out of bed and is perfect for night time reading.
Lists – prepare lists for the following day, otherwise you will lay awake and make mental notes, which is also not good if you want to sleep throughout the night.
Read, pray or meditate – it helps me a lot to read a few chapters before going to bed or to meditate with this great app Headspace I’m using.
Bathroom – empty your bladder to avoid using the bathroom during the night.
Milk or tea – drink a glass of warm milk or a lovely cup of chamomile tea before bed.
Water – I prefer to avoid liquid before bed so, I don’tinterrupt my sleep, but a keep bottle of water just in case you wake up with a dry mouth and throat.
So what are you waiting for, try a few of my tips and see which ones will work for you.
Would love it if you share your tips to better sleep.
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