How to Sleep

Why do you suffer from Insomnia?

by The Sleeps Well Team on

in How to Sleep

Insomnia can affect anybody – young and old. The key to solving insomnia is to be relax and be optimistic about the situation. All natural solutions only work after a period of time as your body takes time to adapt to your new behaviours. So be prepared to make changes and be patient as you wait for the body to do the magic.

To solve insomnia, we have to discover what is the root cause that make you can’t sleep.

Here are some possible factors:

1.      Mental illnesses / emotional distress – depression, anxiety, stress.
2.      Physical illness – body ache, cramps, diabetes, breathing problems, indigestion.
3.      Lifestyle Change – new home, new workplace, new environment.
4.      Unhealthy Lifestyle – smoking, alcohol, burning midnight oil.

Can’t Sleep? Try eating these food

by The Sleeps Well Team on

in How to Sleep

Can’t sleep and is unwilling to take sleeping pills?

Why not try these food which are scientifically proven to be able to aid sleep. Rest assure that comsumption of these food carries no side effects and some can in fact improve you health situation right now. Nonetheless please check you allergic history with your family doctor before consumption.

The top 4 food that ensures you a restful sleep:

1. Walnut
I’m sure most of you know that walnuts are excellent heart booster and brain booster as well. Now here’s another perk, walnut helps one to sleep too. Walnut contains substances that releases hormones that induces sleep.

2. Pumpkin seeds
Here’s another excellent source of food that aids sleep. One reason why one might face sleep deprivation lies in the fact that one lacks vital vitamins and minerals which are important for sleep. Pumpkin seeds is one great source that provides loads of magnesium to replenish nutrients in your body.

3. Chamomile tea.
Chamomile is indeed a wonderful natural substance. It not only heal rashes but ensure you a night of comfortable and restful sleep as well. Chamomile tea contains substance that will relieve tension and stress, helping one to relax. This process of relaxation will help one sleep more easily.

4. Valerian root tea
Yet another tea that aids sleep. Similar to Chamomile tea, Valerian root tea contains substances that relieves tension and sleep, making one relax and hence helping one to sleep.

Can’t sleep?

Here are 8 effective suggestions to improve your sleep cycle:

1. Maintain your Sleep Cycle

Keep the habit of waking up and turning in at the same time everyday. Do not ever give yourself the excuse of catching up on sleep just because you have not been sleeping well for the past few nights. This is because by allowing yourself just a few more hours of sleep would destroy your body clock and only deteriorate your sleep cycle and ensure that you can’t sleep well.

2. Restoring your Sleep Cycle

      You can do so by exposing yourself to sunlight everyday for approximately 10 minutes to stimulate your retina. It has been scientifically proven that doing so will allow you body to adjust itself and restore your sleep cycle.

      3. No supper

        I’m sure most of you have heard of the myth that having supper will give you nightmares at night. Well, here’s the real deal, Having supper will ensure that you can’t sleep well as the food are not being digested enough. Thus, if you are really starving, eat light snacks such as crackers or have some fruits instead.

        4. Avoid Alcohol and Coffee

          Next time your friends ask you out for a drink, simply say no. Coffee contains caffeine which increases your heartbeat and makes one energetic, thus ensuring that one can’t sleep. Alcohol on the other hand will disrupt your sleep cycle by making you wake up in the middle of the night to expel the alcohol in your body.

          5. Relax

            There is no point feeling anxious over the fact that you can’t sleep. Try to relax instead. Taking deep breaths will help you reduce tension and aids your ability to sleep. Listening to soothing music also helps one to sleep.

            6. Locking down your concerns

              Take time off before you sleep to pen down your issues and concerns, this will relieve stress and take the thoughts off your mind while you sleep.

              7. Keep it Dim

                Assuming you woke up in the middle of your sleep, keep the environment as dark as possible because exposing yourself to light will only make your brain active and only ensure that you can’t sleep well later.

                8. Exercise

                Engaging in exercise will make you feel more tired and thus solve your problem of not being able to sleep. Furthermore, while exercising, “happy” hormones such as endorphins are being released and this will help you relax and ensure that you sleep well.

                Now, experiment with these effective tips and we wish you all the best in your sleep endeavours