7+1 Tips for better sleep – why can’t you sleep and how to overcome insomnia?
Sleep is one of our fundamental physiological needs, and there’s no doubt that it is irreplaceable.
On one hand, some people fall asleep easily and sleep soundly through the night. As a result, they might not even think about the importance of sleep, as they take it for granted
On the other hand, there are those who struggle to fall asleep, wake up repeatedly throughout the night, and can’t seem to quiet their racing minds.
If you belong to the second group, this article is for you. We will explore the possible causes of insomnia and how to overcome it once and for all.
We live in a time of immense pressure from all directions. Many people work late into the night to fulfill their responsibilities. Mothers, after putting their children to bed, finally have a moment of peace, but instead of resting, they tidy up laundry, dishes, or their children's rooms.
However, sleep is a fundamental human need that should never be neglected. A prolonged lack of quality sleep significantly impacts not only our physical health but also our mental well-being.
What happens when we don’t sleep well?
- Sleep affects our weight.
When we sleep too little, we crave food more.
Fatigue drives us to rely on coffee and sweets as energy boosters.
Initially, sugar might provide a quick burst of energy, but soon we crash, leading us to reach for more coffee and sugar.
Low energy prevents us from cooking nutritious meals or exercising,
creating a vicious cycle that leads to obesity and diabetes.
- Lack of sleep affects focus, memory, and creativity. It can lead to impatience, emotional instability, and poor decision-making.
- Insufficient sleep weakens our immune system.
The body fails to produce enough protective substances to fight off viruses and bacteria. As a result, we become more prone to illnesses and slower to recover. Chronic sleep deprivation puts stress on the heart and blood vessels. It increases the risk of high blood pressure, depression, and even Alzheimer’s disease.
How to achieve a good night’s sleep?
Adults should aim for 7-8 hours of sleep per night to allow their body and mind to fully regenerate. However, sleep duration varies from person to person, and quality is just as important as quantity.
An ideal night’s sleep means falling asleep within 20 minutes of lying down, sleeping peacefully without waking up, waking up refreshed and well-rested
- Establish a consistent sleep schedule
Going to bed and waking up at the same time each day helps regulate your body’s internal clock. Irregular schedules confuse your body, making it harder to fall asleep and wake up feeling rested.
Regularity and routine are essential for everyone’s life - make sure to maintain them in your sleep cycle as well. If you hit snooze until the third alarm and wake up feeling like you just ran a half marathon, you may have sleep issues.
It’s important to learn to respect your circadian rhythm and pay attention to it. Ignoring it can be a major reason for poor sleep quality.
If you feel like you're getting a "second wind" around 10:30 PM, don't be fooled. You've just missed the optimal time to go to sleep.
Throughout the day, different organs go through phases of activity. According to Ayurveda, the "Kapha dosha" is active between 6 PM and 10 PM—this energy naturally calms us, grounds us, and helps us fall asleep.
If you regularly go to bed before 10 PM, you’ll fall asleep faster and enjoy better-quality sleep. To support your circadian rhythm, you can create bedtime rituals, such as drinking a soothing herbal tea, listening to soft music, or reading your favorite book.
- Get natural sunlight and fresh air daily
The quality of your sleep is influenced by your entire day, not just your bedtime routine.
Spend time outside in daylight, preferably engaging in physical activity, as early as possible after waking up.
- Limit stimulants like caffeine and alcohol
Enjoy coffee, black tea, and green tea in the morning, but avoid them after 2 PM. Avoid alcohol, cigarettes, and caffeine before bed, as they disrupt sleep quality.
Before bed, be sure to avoid alcohol, cigarettes, or coffee. Some might think that alcohol helps them relax and sleep better, but the opposite is true.
Not only does alcohol contribute to weight gain, but it also increases urine production, which can disrupt sleep by causing frequent awakenings.
Caffeine, on the other hand, forces the heart to work harder, delaying the onset of sleep.
- Reduce exposure to blue light
90 minutes before bed, switch to warm lighting or wear blue-light-blocking glasses. Consider blackout curtains to create complete darkness in your bedroom .
As a result, it doesn't release the hormone melatonin, which we need for quality sleep. Red glasses block this bright light, helping the brain in the process.
In the summer, blackout curtains can be useful in protecting you from harsh sunlight, creating complete darkness in the bedroom.
Studies show that blue light suppresses melatonin, the hormone responsible for sleep regulation. This makes it harder to fall asleep and stay asleep.
90 minutes before bed, switch to warm lighting or wear blue-light-blocking glasses. Consider blackout curtains to create complete darkness in your bedroom
As a result, it doesn't release the hormone melatonin, which we need for quality sleep. Red glasses block this bright light, helping the brain in the process. In the summer, blackout curtains can be useful in protecting you from harsh sunlight, creating complete darkness in the bedroom.
- Keep your bedroom cool and well-ventilated
The ideal room temperature for sleep is no higher than 21°C (70°F). Air out your bedroom before going to sleep to ensure fresh oxygen.
- Take magnesium in the evening - Magnesium bisglycinate helps calm the mind, relax the body, and improve sleep quality.
- Manage stress and an overactive mind
Throughout the day, we face various stressors that accumulate and impact our sleep.
Reduce stress with relaxation techniques like yoga, deep breathing, or meditation.
If you’ve been experiencing sleep issues for a while, it’s essential to identify and address the root cause.
Many people seek medical help and receive prescription medications for sleep (hypnotics like Midazolam) or anxiety (anxiolytics like Neurol).
However, these should only be used short-term (about a month) because they can lead to dependency.
Possible side effects of sleep medications: Daytime drowsiness, dizziness, emotional numbness, nightmares
While sleep medications may provide temporary relief, they only mask the symptoms rather than addressing the root cause. Instead of relying on synthetic solutions,
You may have tried CBD as well. It’s important to note that CBD is a cannabinoid, which is a substance extracted from the cannabis plant.
Just like antidepressants or anxiety medications, which can temporarily help people through difficult life phases, CBD can assist with sleep, anxiety, pain, or stress.
However, from feedback we’ve received from our clients, CBD appears to mask symptoms without addressing the root causes.
People get used to taking CBD drops and find it difficult to fall asleep or function normally without them.
In contrast, Bach essences go to the core of the issue and help release emotional blocks that were hindering mental well-being and quality sleep. They can be helpful in situations when your mind keeps racing even an hour after lying down, with thoughts about work or worries (about others, health, or money) preventing you from falling asleep.
M.E.G Bach essences will be helpful in addressing the core of the problem, whether you are dealing with anything in your life that doesn’t let your mind rest. We often hear that we have only one health, and we must cherish it. Let me offer one more perspective: we have two types of health, physical and mental. One cannot function without the other, and both must be in balance. To manage the day with ease, you need enough energy, health, and vitality, which our unique Vitamin C can support.
Source: https://www.nzip.cz/clanek/216-spanek-a-zdravi