A good night's sleep is essential to recover and function well during the day. Nevertheless, often due to stress or various anxiety issues, one can have trouble sleeping. In her book, author Julie Wright offers several natural solutions to improve the quality of her sleep or overcome insomnia.
Nothing is more frustrating than having trouble falling asleep, even when you are tired. Whether it is a one-time or recurring problem, it will be difficult to concentrate and function well the next day. Nights that are too short, especially in the long term, unfortunately lead to many health problems.
Several studies indicate that more than a third of adults in the country do not get enough sleep.
“The main environmental factors that influence our sleep are light, temperature, comfort and noise level,” says Julie Wright, founder of WeSleep.
It is important to get to know yourself well and understand your sleep needs. Our predispositions with regard to sleep are not all the same. In principle, when you feel tired, it is probably the time to go to sleep and not to fight fatigue.
“Sleep should be something simple and natural,” explains the author. Unfortunately, if when it's time to go to bed, we think about all our troubles, it won't help because thoughts can put us under pressure. “It is therefore important to process difficult thoughts before bedtime so that you can fall asleep with peace of mind,” says Julie Wright.
She suggests keeping a personal diary with her thoughts, worries and reflections during the day or several hours before going to bed. Thus, when the time comes to sleep, we let go of our worries and in principle, sleep will come. Various breathing relaxation techniques as well as a calming routine, hot bath, acupressure or self-massage are beneficial tools for relaxing and getting to sleep.
In addition to the stress, the tablets and smart phones that we drag with us, even in the bedroom, only increase the problems of insomnia.
“Digital screens give off far more blue light than fluorescent and incandescent bulbs, exposing us to more light than we need,” the author notes.
“Blue light at night tricks our brains into thinking it’s still daylight, which we know suppresses the release of melatonin.”
It is also suggested to consume alcohol in moderation. Because even if it is a sedative that promotes relaxation, you should know that after three or four hours of sleep, you will be awake for sure, disrupting REM sleep.
“A well-ventilated and oxygenated bedroom is very important for the quality of sleep,” adds Julie Wright.
It is recommended to open the windows a few minutes before going to sleep to allow a good circulation of fresh air. A humidifier or dehumidifier, as the case may be, should be considered so that the air is not too dry or too humid, which can affect our breathing and wake us up. Those who overheat the bedroom in the winter often end up with dry mouth, dry skin, or even nighttime nosebleeds, which interfere with sleep.
A comfortable bed and an adequate mattress are also important tools to consider in order to increase the quality of sleep.
Several other tips are given, including the consumption of herbal tea that promotes sleep.