Most people believe that eating habits don’t play a vital role in fixing sleep. The truth is that the most common reason for insomnia or unstable sleep is lack of magnesium.
Sleep is a natural state of a human being to relax and calm down. The corporate world of today has made it difficult to relax and has made people sleep deprived which has increased the stress and insomnia like issues. Some main causes of sleep deprivation are:
- Lack of Magnesium
- Excessive workload
- Sedentary lifestyle
The Top ways to Sleep Better
Eat Clean
Most people believe that eating habits don’t play a vital role in fixing sleep. The truth is that the most common reason for insomnia or unstable sleep is lack of magnesium. The right diet can help maintain magnesium in the body and helps regulate melatonin which automatically fixes sleep. Some magnesium rich foods to include are:
- Green leafy vegetables
- Nuts especially walnuts and almonds
- Edible seeds
- Banana
- Yogurt
Follow 10-3-2-1 Rule
This rule is a simplified version of an improvised sleep schedule. It can be understood as:
- Avoid the intake of caffeine before 10 hours of sleep.
- Do not consume Alcohol or high sugar concentrated foods before 3 hours of sleep.
- Do not perform any activity or simply just don’t work before 2 hours of sleep.
- Keep the phone away before 1 hour of sleep, screening ruins the schedule the most.
Don’t take long Naps
Taking long naps or sleeping for a longer period of time during the day can lead to sleep deprivation. Limiting the naps during the day helps regulate the sleep cycle. One must not take a nap longer than 45 minutes a day and should sleep for 8 hours at night.
Aromatherapy
Aromatherapy is the most effective and instant way to sleep better. The steps to take it are as follows:
Step 1: Take an oil diffuser and add in the essential oils.
Step 2: Use oils like – sandalwood oil, chamomile oil, vanilla scented oil or any fragrance that goes well with the preference
Step 3: Wear white clothes without undergarments and any tight fit cloth.
Step 4: Adjust the lighting of the room, if possible lie down on bed in the dark room with a little hint of light.
Step 5: Close the eyes and enjoy the aroma or fragrance.
This therapy helps to calm the nervous system and reduces stress and anxiety. It makes insomnia better and regulates sleep.
Listen low Frequency Music
The easiest way to fix sleep is listening to music that has low frequency. The frequency that ranges between 432 and 528 hertz is best known to improve the quality of sleep. This frequency creates a calm and soothing effect and also is considered as the love tone frequency.
