Sleep is crucial for health, but due to the hectic life, sleeping has become difficult for some people. There is a solution to such problems without depending on sleeping pills, just try adjusting behaviors with these 7 simple tips
1) Create a new bedroom atmosphere
A good bedroom should be quiet without noise, the room temperature should be cool enough, and avoid using bright lights from light bulbs at night. Smartphones or tablets should be absolutely avoided for people who have difficulty sleeping because the blue light from electronic devices will suppress the release of melatonin from the pineal gland, which is the hormone of sleep, helps slow aging and reduce stress. A study published in The Journal of Pineal Research found that blue light will cause melatonin levels to drop to daytime levels, making the eyes alert and difficult to sleep.
2) Relax yourself
Try doing relaxing activities for the body about 1 – 2 hours before bedtime, such as muscle relaxation exercises by taking deep, long breaths and slowly exhaling. Focus your mind on your breath for better results. When you lie down, stop endless thinking. Think of problems, or if you find yourself starting to think again, pull your attention back and ease your mind. Tell yourself this is sleep time, rest time, every problem should be dealt with tomorrow, and avoid stimuli that make the brain restless, such as TV, smartphones, or tablets.
3) Eat foods high in magnesium
Try eating foods high in magnesium such as nuts, different seeds, avocado, bananas, yogurt, potatoes, raisins, spinach, soy milk, tofu, and tuna because magnesium deficiency can affect the nervous system and brain that aid in sleep. Avoid foods with high caffeine such as tea, coffee, and soft drinks, which will make the nervous system alert and prevent sleep.
4) Soak your feet in warm water before bed
A natural and health-enhancing method, just soak your feet in water at about 40 – 50 degrees Celsius and use your palms to massage your feet to stimulate blood circulation which helps relieve fatigue effectively. Thus, soaking feet in hot water draws blood from the top to the bottom, reduces brain tension, makes sleep more comfortable, and reduces dreaming.
5) Lavender scent for therapy
The fragrant scent from natural herbs extracted as essential oils or known as “Aromatherapy” helps create a refreshing feeling, relaxation, reducing physical reactions to stress. There are various types of essential oils to choose from according to need, but if you have problems with insomnia, it is recommended to use lavender essential oil, which helps make falling asleep easier, balances mood, and calms the mind.
6) Adjust the temperature and air purifier
To make sleeping more comfortable,
