After returning from Australia last week, I am still unfortunately in the throes of jet lag…. I have always found returning to this side of the world plays havoc with my body clock, whilst when travelling to Australia from Canada it’s so much easier to adjust my body clock within only a couple of days. Do you suffer from jet lag, stay up far too late every night or suffer from insomnia? When there’s a lot going on in life, are you one of those people who wakes up in the middle of the night thinking about the things you shouldn’t be thinking about at 2am, then these ideas are for you!
Develop A Bedtime Ritual
I have written about this before in Creating Better Sleep, it’s up to you to develop a good nightly routine to suit your individual needs. Whether it’s a cup of decaffeinated tea, like peppermint or chamomile or warm milk, meditating or a relaxing breathing technique, setting your phone to airplane mode and turning down the lights, a consistent and relaxing bedtime ritual will help you fall asleep much faster and stay asleep.
Journal Stressful Thoughts
If today and tomorrow’s problems are keeping you from getting a good night’s sleep, try journaling every evening. Take a few minutes to write down all your thoughts and emotions. This action will help clear your mind from anxiety building up leaving you feeling relieved and definitely less stressed.
Use White Noise Machine
Listening to a white noise can help you relax and sleep, calming music tracks or healing vibrational music ensures that the outside noise won’t disrupt you, almost like earplugs. Try listening to rain sounds, running water or the ocean, the most relaxing kind of sounds and really will make you want to crawl into bed and sleep.
Set Your Room to a Cool Temperature
Cool temperatures have been shown to regulate good sleep cycles, the cooler the temperature also allows the body to conserve its energy.
Skip Any Blue Light
The blue light emitted from smartphones, laptops, and tablets can inhibit the melatonin production in our brain. This makes it far more difficult to fall asleep and stay asleep. Avoid any electronic devices at least an hour before bedtime, so your body has adequate time to unwind and stimulate melatonin in your brain. Set your phone to “Night Shift Mode” by simply going to settings, and change the button to night shift mode. Set from 10 p.m. to 7 a.m, your phone will then automatically change its display colour to a more of a warm yellow, rather the blue. It’s far more calming to your brain if using your phone during the evening, not triggering you to want to stay up late.
Avoid Television Before Bed
Nighttime television watching actually confuses your natural sleep mechanisms and interferes with your ability to fall asleep. Avoid watching television during the evening and before bed, try reading a good book instead. The actual motion of reading a page will actually make your eyes feel heavier and eventually leading you to sleep faster.
The mineral Magnesium has a natural calming effect on the body, and is also an important building block for melatonin. Being deficient of magnesium can be one of the causes of insomnia. Try an oral supplement or introduce a magnesium spray into your nighttime routine.
Press Your Third Eye
Did you know that there’s a pressure point between our eyes that’s called our third eye and its set to relieve anxiety, fear, depression and also helps with insomnia….. try applying lavender essential oil on your forehead to help you fall asleep faster.
Use Essential Oils
A few drops of certain essential oils like lavender or frankincense applied to your skin, sprayed onto your pillow or diffused next to your bed has been shown to reduce racing thoughts and calm the mind, helping you fall asleep much faster.