Most of us have trouble sleeping once in awhile. According to the National Center for Sleep Disorders Research at the National Institutes of Health, 30-40% of adults say they experience insomnia a few times each year, and 10-15% of adults report chronic insomnia. Are you one of them? Here are five quick tips that will have you bright-eyed and bushy tailed in no time!
1. Keep your alcohol intake to a minimum, and switch to hydrating drinks with no sugar or sugar substitutes a few hours prior to sleep. Drinking in the evening affects your natural sleep stages and disturbs your routine. You may fall asleep faster, but you are likely to re-awaken a few hours later.
2. Take a warm shower or bath in the evening and change into loose, comfortable clothing. This can be especially soothing to children – add a lavender scent for extra benefit.
3. Add more magnesium to your diet. It’s a natural muscle relaxant. For those of you taking a bath, adding a few cups of epsom salts to the water will allow magnesium to be absorbed into your skin.
4. As the evening progresses, begin making your environment quieter and more dim. Turn off unnecessary lights and turn down the volume on your electronic devices, as well as on your voices! Make sure the room is neither too warm or too cool.
5. At least 30 minutes prior to sleep, turn off all electrical devices. Yep! TV, music, computers, phones, etc. Everything. This cognitive stimulation is responsible for keeping your brain active into the night, and can even awaken you after you’ve gone to sleep.
Give these safe and natural sleep aids a try and lose the dark circles. Sweet Dreams!
