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Image Source: Doctor Oz Blog

If you’ve ever suffered from insomnia or restless sleep, you understand how tough it is to function without adequate rest. It is tricky in our busy modern lives to get enough solid zzz’s. This sleep deprivation can effect our lives in many unpleasant ways from reduced productivity to weight fluctuation, a weakened immune response, deteriorated modd and even heart disease.

Here’s a list of tips to get a good night’s sleep.

Keep a Sleeping Schedule

It is important to have a fixed bedtime and wake up time, even on weekends. Your brain and your body require the consistency of knowing when to retire and when to rise.

Exercise Regularly

Keeping fit is important for many health reasons but it also helps you to sleep. Studies show that exercise, especially in the morning, promotes restful sleep.

Take a Hot Shower or Bath

Taking a hot shower or soaking in a hot tub prior to turning in for the night helps relax your muscles and prepare your body for sleep. I like to take a long bath with epsom salts and relaxing lavender essential oils.  I also do my oil cleansing at night.

Turn Off 

The blue light from your iPad, phone or tablet tricks your brain into thinking it is daytime. Turn off your electronics at least 30 minutes before going to sleep. Don’t keep them near the bed either. The blue light can prevent you from getting a good night’s sleep. Keep your bedroom as dark as possible. Light pollution can disturb your rest. If necessary, purchase blackout curtains and a sleep mask.

Write Down Your Worries

If your mind is running wild with concern, keep a notepad or journal by the bed and leave your worries on the paper. I even have a “God Box” that I place my concerns in before I go to sleep. Surrendering my worries to a something greater than myself really takes the burden off my shoulders.

Adjust the Pillows

Sometimes a good night sleep can be achieved just be switching up our pillow placement. Placing a pillow between your legs or under your knees may help.

Image Source: Psychologies UK

Avoid Eating Before You Sleep

Late night snacking may make you feel drowsy at first but will have you tossing and turning at night as well as adding extra pounds. Try to have a high protein dinner to prevent hunger pangs at night.

Avoid Alcohol and Caffeine Before Sleep

Despite making you sleepy, alcohol actually disturbs REM sleep and prevents solid zzz’s. Caffeine is a no brainer. Try to put the coffee cup down at least 6 hours before bedtime.

Try Sleeping In The Nude

Studies have found that those who sleep in the nude rest more soundly. It’s worth a whirl!

Sleep tight and don’t let the bed bugs bite!

Image Source: Daily Buzzy