Overcoming Sleep Deprivation Part 2
In Part 1 of Overcoming Sleep Deprivation we talked about shutting down the computers and TV, reading a book before bed and reducing stress. Those things are very important for falling asleep at night.
Step number 3 is to take quality supplements to help you fall asleep Two of the most common would be Melatonin or Valerian root, but those are not recommended to take on a long term basis. We talked about getting Melatonin from natural foods such as Avocados and Yogurt. Now if you have jet lag or you’re not able to sleep just for a day or two taking Melatonin on occasion about 3 g is fine as is Valerian Root. You just want to do a small amounts on occasion not on a regular basis. Again consuming magnesium can actually help you fall asleep at night. The next thing I think that is a great thing for helping you improve your sleep is using essential oils. These would especially include lavender oil an essential oil and chamomile oil.
With lavender oil you can diffuse that by your bed at night or just take a few drops of lavender oil and rub it on your neck. Also you can actually take a warm bath with lavender oil and Epsom salts. Epsom salts work because they have magnesium in them. Combine that with lavender oil which actually has certain aromatic compounds and it helps to relax your body. So do a detox bath. If you’ve got to go to bed at 10 or 10:30 get in the bathtub around 9 o’clock and soak in there for 30 minutes with your Epsom salts and lavender oil. Just take about 20 drops of lavender oil and rub it all over your body and then get into a warm hot bath. I love to do this in my Jacuzzi but a regular bath tub works just fine.
Relax in the tub for 20 to 30 minutes, get out and then go and read a book for 30 minutes. That will you wind down and relax you. Then get into bed and get some sleep. Again lavender oil an essential oil and chamomile oil are great essential oils to help you overcome insomnia and to help you fall asleep at night when you can’t sleep.
Last but not least, just in general, change your lifestyle. A few things you can do around your home to help improve your sleep would be to get the temperature in your house cold. OK definitely below 70ﾟ. Often times upper sixties to mid sixties for some people is necessary. So again get your house nice and cold that improve sleep. The other thing you’ll want to do is to make sure your bed is comfortable. If there’s a big dip in your bed it’s time to get a new mattress. Also make sure it’s dark in your room. Getting some dark curtains can help you fall asleep at night as well.
So if you follow those tips you will find that these tips will help you fall asleep faster and help you overcome many sleep issues. If you haven’t already read it, be sure to check out the first article in this series, Overcoming Sleep Deprivation, part 1. It’s at http://insomniasleepaid.com/2018/06/08/overcoming-sleep-deprivation-part-1.
Good night all have a good night’s sleep.