Add black out curtains to your room to remove all light while you’re sleeping. Even the slightest amount will cause a decrease in melatonin secretion. Melatonin is a great sleep aid but it also has many other health benefits such as strengthening the immune system and pain relief.
Bring plants into your sleeping space. Through a natural plant process called photosynthesis, plants have the ability to filter the air you breathe and produce more oxygen into your bedroom. Better breathing means better quality of sleep. It also makes your bedroom more peaceful and that has a calming effect.
Drink non-caffeinated herbal teas before bed. It is very important that it is non-caffeinated because caffeine will interfere with your ability to fall asleep. Some herbal teas that have sleep inducing effects are chamomile, lavender, St John’s wort, valerian, and peppermint.
Make sure your mattress and bed sheets are comfortable and clean. A dirty bed space will cause pathogens and allergies which disrupt your ability to sleep. Having a comfortable bed is also very helpful for inducing sleep.
Try to get in bed before 10pm because from 10pm to 2am is when the most melatonin is released. Even if you get 8 hours of sleep but go to bed later your quality of sleep drops dramatically. When you wake up in the morning it’s also a good idea to go outside and get some sun. This triggers your body to start the day earlier and that means it will be tired earlier at night allowing you to follow the circadian rhythm that humans evolved to follow.
Essential oils are organic compounds derived from plant sources. They have multiple health benefits including combating insomnia. Placing them in a diffuser can produce a pleasant aroma with calming effects. Some great oils to try are Sandalwood, cedar wood, lavender, and vetiver. The health effects are not limited to just sleep so essential oils are something worth considering for an overall healthy lifestyle.
Himalayan Salt Lamps are beautiful additions to any room especially your bedroom because it produces a red light that doesn’t decrease melatonin production. They also trap dust, allergens, molds, and other harmful pathogens inside alleviating asthma symptoms allowing for higher quality sleep.
Try getting tryptophan rich foods into your diet at night time. Tryptophan is an amino acid found in certain food sources such as cashews, turkey, eggs, spirulina, beans, 100 percent whole grain oats, brown rice etc. It helps synthesis melatonin and serotonin. Tryptophan also has anti-anxiety effects which is a huge cause of a lack of sleep in most people.
These ideas when applied properly can directly benefit your quality and quantity of sleep. Sleep is essential for human health and optimizing this area of health is very important. Start your journey to becoming the best version of yourself by getting proper rest to accomplish whatever goals you might have. Insomnia is stressful and a huge burden on many people, hopefully these strategies will help ease insomnia and other sleep problems. Your body and mind gets damaged on a constant basis so high quality sleep is essential for proper recovery and proper recovery is mandatory if you want to become optimized.