1. A cup of warm milk or tea before sleep
Before you go to sleep, try to drink a cup of warm milk or tea. Milk contains two nutrients that could promote your sleep which are L-tryptophan and melatonin. Both of these nutrients are believed to make you promote your hormones to create a relax body and overall improve your sleep. However, it is not recommended to drink chocolate flavor milk and low-fat milk. Any regular milk would do the job.
Tea, on the other hand, are also great for sleep. Tea such as chamomile tea, valerian root, and lavender are used back then to improve sleep. Chamomile tea which is delicious and easy to make is used as a folk remedy for relaxation. Valerian root is also used by folk practitioners to ease anxiety and promote relaxation. Lavender, on the other hand, gives a soothing fragrance for your tea which can sooth your anxiety and promote your mood.
2. Take a warm bath before sleeping
Think of going to a nice warm shower or bath about two hours before bed. Feels nice isn’t it! One of the easy ways of promoting your sleep is take a warm bath. You can add some drops of essential oil that you prefer. One of the best oils is lavender oil because lavender promotes relaxation.
The reasons why warm bath can promote your sleep is because it will relax your tense muscles and your mind overall. Both of these are great for your sleeping time.
3. Regular exercise in the morning
Regular exercise every morning can improve your sleep quality and duration. Also, it will give you a boost to your overall body. To receive these benefits, you should do an exercise for about 20 minutes every day in the morning. You can start this by doing some easy cardio and aerobics. Also, you can try to go for some jogging if you like. It is best to do this directly after you wake up or, if not, you can find another time that suits your schedule.
One of the best remedies for insomnia is meditation. This remedy could reduce your stress, relax your body overall, and also boost your immunity. To do this, pick a quiet and comfortable place. Sit quietly for a few minutes with slow and steady breathing. Observe your breath, body, thoughts, feelings, and sensations as they rise and pass.
You can meditate whenever you like. You can do this in the morning or evening with the aim of doing a 15-minute duration. You can also use your essential oils or aromatic candles if you have any to promote a soothing environment.
5. Create a comfortable sleeping environment
The first thing you should do before sleeping is to create the best sleeping environment. Pick the right temperature for your room, use the dimmest lighting, and prevent any possibility of loud noise to happen if you can. The room should be controlled so that it can help you fall and stay asleep.
If you own a pet that could bring you some discomfort for your sleeping, think about moving them somewhere outside the room so that they will not disturb you while you are sleeping.