There are many things that can help!
Acupuncture-
Acupuncture is a natural way to create better sleep, plus it has no side effects.
It can help with anxiety, depression, stress, menopause, pain and any of the many reasons sleep is disturbed. No, it can’t help with your crying baby or your dog who insists on sleeping with you, but it can help you feel better anyway.
Limit alcohol consumption-
Regular drinking can affect the quality of your sleep, making you feel tired and sluggish. While some people find alcohol helps them get to sleep initially, it disrupts the sleep cycle and greatly reduces the quality of sleep.
Limit sugar/carbohydrates-
A diet high in refined carbs show a higher risk of insomnia, especially when eating high carbs before bed
Switch to fiber rich foods with lower glycemic indexes
Eat a small portion of protein and fat, such as a spoonful of nut butter or plain yogurt before bed to stabilize your blood sugar.
Try a guided meditation before bed-
There are many free apps. See what works for you
Allow time before bed to unwind before trying to get to sleep.
Count sheep?
There really is something to that!
Our minds cannot just shut off. We need something to think about. Something other than our worries or all the things we have to do tomorrow.
Keep a pad of paper nearby and write down anything you do need to remember to do.
Then have some kind of go-to mantra or activity that is not mentally taxing or too exciting.
Like counting sheep, or imaging the gentle waves on a warm beach, or whatever is soothing to you.
Limit blue lights-
Blue lights are the lights from things like phones, TV’s, LED lights
If you can’t remove them from your sleeping area, wear a sleep mask
Total darkness is ideal
Exercise-
Regular exercise has been shown to decrease insomnia, just don’t do it right before bed
Yin or Restorative Yoga can greatly help you sleep better. This kind of yoga is done on the floor, with pillows and props, with poses being held 5-10 minutes. Other types of yoga are great, especially during the day, but a few minutes of Restorative yoga in the evenings helps calm your nervous system. Check out online videos.
Relax about it-
We all can’t sleep from time to time
Sometimes we get ideas and inspiration in the middle of the night while our minds aren’t going a million miles an hour-take advantage of it.
Do not tell yourself you’ll have a horrible day because of it, maybe take a nap
Know it takes time to change any habit, including sleep
Try not to overdo the caffeine either! Stop caffeinated drinks at least 8 hours before you plan on going to bed.
Sleep is one of the 4 Pillars of good health.
It is so important for your health and well-being.
If these tips don’t do the trick, Let me help you find a natural chinese herbal formula too.