In this post, I will write what you can do to sleep better at night. Here are some of the things you can do to have a good sleep rhythm.
Having a clean bedroom:
When you wash your room, you clean your mind. By putting things in the right order and sorting things out, you sort out your mind. You sleep better when your restroom is dust-free. Also, remember to ventilate your room with fresh air. The colour of your bedroom may influence your mood. It is recommended to have blue or black colours where you sleep.
Be active during the day:
Give everything during the day, so you can reward yourself with sleep when the night comes. This includes being active during the daytime. Be outside, meet people, and get sunlight. Remember that sunshine gives you vitamin D, which works like an anti-depression cure. Another benefit is that you can accomplish so much more, and this will help release a lot of worries.
Write a journal:
This is a place to write down your thoughts. These can be worries or plans you have. The beauty of writing a list is that you pour your mind into the paper, and don’t have to think about it during the night.
The benefit of exercising are many. It also helps you achieve getting good quality sleep, because you get physically tired. You also release some oxytocin hormones that make you feel good.
A mental exercise you can do is to visualize the letter A inside a circle. After erasing it mentally write the later B inside the circle. Then move on to C and so on. This works because it tires the brain.
Another mental exercise is to go through your day using your mental screen. Start by visualizing waking up and mentally see your day chronological. This also helps the unconscious mind processing your day so you can free up your mind to dream about other things.
Reduce technology in the evening:
Reduce the time you are in front of screens in the evening. So if you get to bed, for example at 11 O` clock, then stay away from screens one hour earlier. The reason you avoid screens is because of the blue light your gadgets and TV are amitting. A good recommendation is to turn off your phones, computers, and other devices before going to sleep.
Have a predictable schedule:
Go to bed at the same time and wake up at the same time. Have a rhythm you stick to. This makes it easier for your mind and body to rely on the same timing. If you do this, you will, after a while, wake up the same time every morning.
Food and drinks for sleep:
There are some food and drinks that help promote good sleep. For example, Unplug by Motion Nutrition has a lot of good reviews. Read more about this supplement here: https://www.motionnutrition.com/shop/unplug/. Another good supplement is taking Magnesium an hour before you go to bed. Magnesium helps to relax your bones and muscles. Read more about Magnesium here: https://abundance7.com/the-benefits-of-magnesium/.
Don’t eat anything 4 hours before you go to sleep. There is some tea that may help as sleep inducers. Chamomile tea has been used for many years in helping people go to sleep. There have been studies done on Chamomille tea. See https://www.ncbi.nlm.nih.gov/pubmed/29154054. Its calming effects may be attributed to an antioxidant called Apigenin.
Taking melatonin may also help. Melatonin is part of your body’s natural sleep hormones.
Your focus and sleep:
Be aware of the content you are focusing on in the evening. Avoid horror movies, thrillers, scary books, and so on. Try to focus on something neutral, like doing a puzzle game or reading a feel-good book. Remember that the mind tends to dream about the last thing you put your focus on, so make sure it is something positive!
Hypnosis, stress, and sleep:
There are hypnosis tapes to listen to, Paul Mckenna, for example, has a tape called sleep like a log. Learn more about hypnosis here: https://abundance7.com/hypnosis-the-benefits/
Hypnosis affects your unconscious mind and can help you fall asleep when your head hits your pillow. It might also help with removing some of your daily stress.