Steps to better sleep

When we go to bed, nothing is more annoying than insomnia. Try these tips to calm your anxiety and combat insomnia naturally.

1. Set a sleep schedule: be consistent with your bedtime and go to bed and get up every  day always at the same time. 

2. Do some physical activity in your daily routine: physical activity has Impact on quality of sleep

3. Be careful with what you eat and drink: nicotine and caffeine have stimulating effects that take hours to disappear! Alcohol of any kind might help you feel sleepy at first, but even just a couple of drinks can affect the quality of your sleep.

4. Do not go to bed hungry or immediately after eating: you don't need go to bed with an empty stomach to lose weight! That won’t let you sleep.  There’s research that suggests being deficient in calcium may make it difficult to fall asleep, so dairy products like yogurt and milk could be a good help. A glass of warm milk, as our grandmothers did, can actually help you sleep! As bananas contain the natural muscle-relaxants magnesium and potassium, they can also help promote sleep. One study found that drinking tart cherry juice resulted in small improvements in sleep duration and quality in adults, because cherries contain melatonin.

5. Take a hot bath 1-2 hours before bedtime: body temperature naturally falls in the evening and raising it with a hot bath at night could help.

6. Reading a book can make you sleepy: reading requires eye movement and brain work. As your eye muscles and brain get tired they need rest, leading to eyes slowly closing and sleep.

7. Prepare and drink valerian root tea: results from multiple studies indicate that valerian root is quite effective for sleeping.  You should steep your infusion for at least 10 - 30 minutes, to ensure that all of the beneficial components are released from the plant and infuse the water.

I hope this will help you!

Goodbye until next time!