How long does it take you to sleep? Are you the kind to fall asleep as soon as your head hits the pillow or do you find yourself yearning for sleep? Unfortunately, not being able to get a full nights sleep is a common problem. I'm sorry to be the bearer of bad news by most adults need anywhere from 6-10 hours of sleep every day, depending on what category you fall under, you still need a good amount of sleep every day. Not getting enough of sleep can actually be caused by a number of things including stress, a health condition, medication, poor sleeping environment, bedroom that's too noisy, too hot, too cold, and a number of other factors. So... are you one of the ones not getting enough sleep? Well I'm here to help. Let's dive into some remedies that will help put the beauty in your beauty sleep.
1. Drink Up ☕️
No, not alcohol (unfortunately). Johns Hopkins Medicine reports that although alcohol may not help with sleeping (although I think that could be a matter of opinion), other drinks like warm milk, chamomile tea and tart cherry juice will help. DISCLAIMER: although there may be no scientific proof that any of these drinks can help improve your sleeping habits, it doesn't hurt to try, unless you're allergic in which case please do not try this at home.
2. Exercise 🏋️♀️
Evidentially, exercise has other benefits than just being in shape. According to HEALTHLINE, exercise can help enhance your mood, give you more energy AND help promote better sleep (😴). In a study that was done in 2015, participants exercised for at least 150 minutes per week for the duration of six months and during this time it was found that they experienced significantly fewer of insomnia. So, if you want to see a difference in your sleeping habits, you would need to exercise for at least 20 minutes per day. .
3. Melatonin 💊
Now, I can understand if you were hesitant about this one since it is a hormone that your brain produces in response to darkness, so wouldn't taking more alter your brain chemistry? Well, rest-assured taking melatonin is perfectly safe. Mayo Clinic reports that it is generally safe. However, evidence suggests that melatonin supplements promote sleep and are safe for short-term use.
Melatonin can be used to treat delayed sleep phase and circadian rhythm sleep disorders in the blind and provide some insomnia relief. Treat melatonin as you would any sleeping pill and use it under your doctor's supervision.
I struggle a-lot with sleep, I am sure part of the problem is the rancid on campus mattresses though lol. I normally make it freezing and cuddle up to get mega comfy. I think for the future I will try to take into consideration some of these tips!!
Awesome article that I think every should read. Sleep is a major part in everyone's life and I feel like a lot of people don't take it as serious as they should. Thought some of the point to help sleep were gret too especially keeping the room cold.
Yes, thank you so much for this information! Just what I needed since I have really bad sleeping habits. I got surprised on how important diet and exercise is to get a good sleeping schedule. For me at least, this reduction of noise is good for me to at least enter into the sleeping beauty mode.
I swear by sleeping in a cool room/environment! I toss and turn less, wake up less often, and just get better sleep overall when I'm not too hot/sweaty/miserable.