Myisha Nawar
Who doesn’t need their beauty rest? But if you are in the quarter of all adults in the world who struggle to get enough sleep, you know this doesn’t come easily. Ten to fifteen percent of people in the world fit the diagnostic bill for insomnia.
Sleep deprivation is nothing to yawn at. It takes a toll on everything, starting from your job performance and sex life to overall health.
I present to you 5 highly effective sleepers to keep you ahead of the game.
You can thank me later!
* Wrench yourself away from all your devices an hour before you go sleep. Smart-phones, tablets, laptop, television included! Electronics emitting light keep you vigil and inhibit the secretion of certain hormones that make you tired and ready to crawl into bed. Eschew Facebook, Instragram, Tumblr, Twitter, texting and any other social media outlet you participate in.
* Maintain a sleep ritual. Having a reliable pre-bedtime routine to ease yourself to sleep. Along with weening your central nervous system off all your daily stressors, it teaches your brain what to associate with getting sleepy. With time, cues such as warm showers, slow yoga, curling up with a book or listening to meditating music will naturally trigger your body’s relaxation response. What comes after the response is triggered? Zzz.
* Add lavender to the equation. No matter what form it comes in: oils, candles, sprays or scented lotions- lavender will help you fall asleep easily. Studies have shown that lavender helps calm your journey to the land of nod.
* Wrap up your caffeine dosage early. Any additional milligrams of caffeine after 2p.m. is asking for trouble when it comes to getting good sleep. Try exchanging that afternoon pick-me-up with a beverage devoid of any caffeine content.
* Steer clear of drinking to fall asleep. One or two glasses of wine, beer or your favorite whiskey wouldn’t be the end of the world. However, regular boozing only fuels insomnia and makes it worse. Alcohol might help you fall asleep, but as your body metabolizes it, your sympathetic nervous system steers into action, causing you to wake in the early hours of the morning, drowning in the stress hormone cortisol. So, if you do need to toast to sleep, use a glass of water or hot milk!