Has sleep become as elusive as a pot of gold at the end of the rainbow? Do you find yourself counting sheep into the thousands? Are you prone to constantly waking up throughout the night? Believe it or not, up to 15% of all adult’s report that they experience regular bouts of insomnia (1).
Assuming that you are not keen to begin taking over-the-counter medication, are there any other ways to obtain the rest that your body deserves? Let’s examine four techniques that could provide the relief you have been searching for.
1. CBD
The presence of CBD in UK homes has dramatically increased in recent times. This partially reflects the ability of CBD to calm the nerves and to promote a restful night of sleep. Many individuals likewise prefer CBD oils and flowers, as these are less likely to produce the negative side-effects that can sometimes be associated with synthetic sleep aids.
Online shops such as Mama Kana are one of the many reputable retailers that offer a wide array of options. Their products have been vetted to extremely high standards, and regularly updated on-site blog posts keep consumers in the loop when it comes to the latest CBD-related news. If you are wary about prescription medicines, CBD could very well represent a potent alternative.
2. Warm Socks
This next suggestion is far more than an old wives’ tale. Why does wearing warm socks to bed help to promote sleep? The main principle is associated with your core body temperature. Warm socks naturally increase blood circulation. As a result, temperatures within your torso begin to drop. This triggers an automatic response in the brain that tells other systems it is time to rest. If you are uncomfortable wearing warm socks, taking a hot shower before turning in for the evening is another option.
3. A Mental Screensaver
Have you ever noticed how you begin to see random images as you start to fall asleep? These are perfectly normal, and they signify that the analytical portion of your brain is beginning to shut down. If you have difficulty falling asleep, try to mimic these images with conscious thoughts. Envision random pictures floating across the mind’s eye. This practice has been referred to as “cognitive shuffling”, and it is yet another way to trick the brain into entering a sleep-oriented state.
4. Regular Exercise
Many online health articles rightly note that regular exercise is a great way to boost energy levels throughout the day. Ironically, this has led some to believe that physical activity can be counterproductive to sleep. The exact opposite is actually true. If you adopt a daily exercise plan, a handful of beneficial effects will begin to emerge (2):
- Exercise reduces stress-related hormones.
- Your body temperature will drop after a session has been completed.
- Physical activity leads to an energy deficit; increasing the need for sleep.
- Exercise can help to normalize the natural sleep-wake cycle of your body.
However, note that any exercise routine should be completed between three and four hours before you plan on going to sleep.
Many individuals can attest to the benefits of the suggestions outlined above. Still, remember that some strategies may work better than others. Remember that obtaining between seven and eight hours of sleep each night is vital for your mental, physical, and emotional health. If you still find it nearly impossible to secure a solid evening of rest, it may be prudent to speak with a doctor or sleep specialist. There are plenty of other options to explore, so never give up hope!
Sources:
1. https://my.clevelandclinic.org/health/diseases/12119-insomnia
2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
