Hello everyone! ♡

In this article, I wanted to share some tips for getting better rest/sleep. I feel like this will be especially helpful people with Insomnia. Those who are students in high-school, college, or participate in after school activities. It's always important, and healthy, for getting a good nights rest. So let's get started!

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TIPS

  • Have a sleeping routine: Develop a sleeping routine by setting up a certain time to go to bed each night (If you can).
  • Exercise: Exercising is a good way to get you sleepy since you're working your body more than usual. A more vigorous or intense may get it done faster, however, a light exercise will do fine as well.
  • Adjust room temperature: It's never too comfortable when the room temperature is either too cold or too hot. The best temperature to set your room at is between 60 and 70 degrees Fahrenheit (15 to 21 Celsius).
  • Lower the lights: Lower light levels signal your brain to make melatonin (a hormone your body releases), which is why you get sleepy when it's dark.
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Relaxation

  • Try aromatherapy: əˌrōməˈTHerəpē, the use of aromatic plant extracts and essential oils in massage or baths. Any kind of bath salts that you can add to a bath.
  • Take a warm bath: The sudden increase of heat in your body from the water, will make your body more relaxed and calm. Which is why sometimes after getting out of the shower, you feel like going to sleep or taking a nap.
  • Meditate: Meditation doesn't exactly make you go to sleep, but may help. It's often used to increase awareness and a better understanding of your mind. In that process, it just happens that you may fall asleep.
  • Think positive: Before going to bed, try not to worry about the things going on in your life for the moment. Lay down, relax, and think positive. It helps.

Essentials

  • Good pillow: Make sure you pillow is soft/firm enough for your head. If you don't have a good quality pillow, you may experience difficulties sleeping.
  • Essential oils (room diffuse): This one falls into the aromatherapy category; however, you use oils like Lavender, Cedar-wood, or Rose, to help you get sleepy.

https://www.amazon.com/Essential-Aromatherapy-Humidifier-Ultrasonic-Meditation/dp/B00L9NR672

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Things to Avoid

  • Eliminate distractions : Many people, before going to sleep, will check their phone, go on the internet, use their computer, and etc. Not only will it interrupt your sleeping process, but it will also strain your eyes.
  • Avoid long naps: I'm sure we're all guilty of this. It may seem like a good idea, but it actually disturbs sleeping patterns. If you must take naps, make sure that each nap is no longer than 25-30 minutes long.
  • Avoid eating heavy meals: Try not to eat a lot of food, or dense food, because that can disrupt your stomach from trying to digest food. If you are hungry and need a 'meal', go to bed 3-4 hours later. If you're sleepy and hungry, go for a light snack (fruits would be a good option because they're easy to digest).
  • Caffeine: Caffeine effects people in different ways, but if you're the type of person which caffeine makes you awake easily, avoid caffeine before going to bed.
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@ me

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Alright, that's all I have for today! I hope you all found this helpful, and if you did leave a reaction :)

xoxo, India

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