10 ways to get better nights sleep
Updated: Apr 27
With problems springing up every day and pressure building up in different angles, mental, physical and emotional, you're bound to be stressed out! The world's getting crazier by the minute and it doesn't seem like it'll stop any time soon, it isn't?
Some Tips to you to improve the quality of your sleep.
➡Choose the best pillow and a right mattressThe main rule is that it is comfortable and that when you wake you, you don't feel pain in the body.
➡Teas that help you relax
*Chamomile Tea & Peppermint Tea:
These aromatics teas work well to reduce stress and relieve you from anxiety. The menthol contained in peppermint is a natural muscle relaxant.
It makes a wonderful tea to drink before going to bed, helping you to have a peaceful sleep, just what you need after a crazy day.
*Lemon Balm Tea (Melissa Officinalis)
Lemon Balm is also a calming herb that reduces the stress hormone, called cortisol and relaxes the body without causing drowsiness.
➡Have a light meal: 3 hours before bedtime.
➡Reduce anxiety: When insomnia comes from anxiety, you can use some techniques to reduce it and try manual therapy Lymphatic Drainage.
➡Improve your breathing by doing slow breath in and out exercises.
➡Lymphatic Drainage is an excellent therapy to help you to have a night sleep calm and quiet.
An analysis carried out in 2004 of 37 studies were found evidence of the benefits of Lymphatic Drainage in reducing anxiety and depression.
At the end of the session, the body will use all its energy to eliminate excess toxins that have been inserted into the circulatory system due to increasing the lymphatic flow.
If you go to bed with an overloaded Lymphatic system, you will usually have some sleep problems.
Due to increased lymphatic flow, Lymphatic Drainage can be especially relaxing as it can reduce pain levels in the body.
➡Beware of alcohol
The quality of your sleep after drinking a beer, or wine, for example, will not be good. As drinking alcohol relaxes the entire musculature, including the neck, it leaves the airway opened which favours sleep apnea, causing the person to sleep irregularly throughout the night.
➡Close the curtains if you want some more sleep.
One of the hormones linked to sleep is melatonin, and it is best produced when we are in the dark. High brightness interferes with its release.
➡Avoid bedtime electronics: The ideal is disconnecting a little and relax an hour before bedtime.
For that moment, decrease the light, put some relaxing music, or read quietly, nothing that arouses your mind too much.
➡Do exercises at the right time
Besides the light, the body temperature also helps to regulate sleep, when it falls, we feel more sleepy. However, when we do physical activities, the trend is that we are warmer. The ideal is to don't exercise at night, as this ends up disrupting sleep. But if it's the only time you have, the best is to lie down three hours later.
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Ana Trida Therapist
(Specialist in Lymphatic Drainage, Brazilian Nurse)