No matter how much sleep you try to schedule for yourself, there will still be nights when you feel too restless to sleep. Even if you remain in bed all night, you might not be able to get to sleep because of distressing thoughts or other factors that prevent you from relaxing. These four tricks for relaxing can help put your mind and body into a calmer state so that you’ll have an easier time drifting off to sleep.
Try Progressive Muscle Relaxation
With this technique, you’ll deliberately tense certain muscles in the body and hold the tension for a few seconds before relaxing the muscles again. You can start by taking a slow, deep breath and tensing the muscles in your toes and feet for three to four seconds. As you exhale, you can then release the tension in these muscles and repeat the technique for other muscle groups while working your way up toward your upper body.
Consume Some Helpful Foods and Beverages Before Bedtime
If insomnia is a frequent problem for you, certain foods and beverages can help your body and mind relax naturally so that you’ll be more prepared to sleep at bedtime. Warm milk has long been a remedy for sleeplessness, or you could try drinking some valerian tea, chamomile tea, or tart cherry juice. Some of the best foods that often help people sleep better include almonds, rice, and cereal. You can even try consuming some full-spectrum CBD gummies, which contain ingredients that may help you rest better. Start by taking a small amount to see how you feel, you may find that you may need to take more or less depending on how the gummies affect you. Always purchase CBD products from a reputable seller to ensure that you are purchasing quality products.
Certain points on the body can be targeted to induce sleepiness. Instead of using needles as you would for acupuncture, you can target these points with acupressure by simply applying pressure to them to try to elicit deeper relaxation. Some of these points are located along the arms, shoulders, and back of the head and are easy to reach.
Adjust the Room Temperature
The reason that you’re not sleeping well could be as simple as an improper temperature setting in your bedroom. If the temperature inside the room is too high, you’ll likely have a more difficult time getting to sleep, and you may find that you often feel hot and sweaty while you’re under your sheets. The general belief is that 65 degrees Fahrenheit is the ideal room temperature for sleeping, but adjusting your thermostat to somewhere between 60 and 72 degrees Fahrenheit can also help you rest better.
Whenever sleeplessness gives you problems, you may have a better chance of beating your insomnia if you try any of these techniques. Following these tips can help you get to sleep faster and stay asleep until you’re ready to start