Are you reading this blog post at 3:00 am after spending an hour watching videos on TikTok? If so, you probably suffer from insomnia. There are many factors that can make it difficult to fall (and stay) asleep. Fortunately, there are several ways to help you avoid staying up all night so that you can feel rested and energized during the day.
Whatever method you choose, be patient and gentle: sleep will eventually come naturally. Don’t forget to wear your favorite pajamas!
Tip #1: limit light
According to a study, the 21st century man sleeps worse than his predecessors. Among the possible reasons, omnipresent lighting is one of the most likely. This artificial light that imitates daylight after sunset could harm the production of melanopsin, an essential protein in the composition of melatonin, the sleep hormone. The visual stimulus of light could also contribute to the state of insomnia.
One of the most important factors for making it to dreamland is therefore to limit exposure to light, at least two hours before bedtime. Try to pay special attention to technology-induced lighting in your surroundings. Cell phones and tablets for example, should be kept away from your bedside.
Once your room is in optimal condition, be sure to think about living disturbances that may see the night differently than we do… Cat owners, for example, should exclude their felines from bedrooms: mostly nocturnal, these animals may think your beautiful sleep sanctuary is an all-night playground.
Tip #2 : meditation to lure sleep
Sometimes, insomnia is due to a head that is too full. A busy mind will produce a feeling of stress that will make it difficult to find rest. Meditation can be very beneficial in letting go as it can help you drift off into sleep more easily.
Meditation is less common in North America and can seem mysterious, but with a little practice, you might find it to be extremely helpful. Thanks to Netflix, beginners can access various guided and simple meditation exercises with a more modern and accessible approach. Series like Headspace: A Guide to Sleep are great for learning how to meditate, without having to put too much effort into it. The colorful and creative illustrations, combined with a calm soundtrack and the soothing voice of the narrator make it an easy way to find sleep, if you don’t fall asleep in front of the screen!
Remember that meditation requires a certain amount of discipline to obtain its benefits, just like sports do. By gradually introducing meditation into your daily life, you might find yourself creating a new healthy habit.
Tip #3: grandma’s Tea Tip
The wisdom of grandmothers to the rescue for a restful sleep!
Although herbal teas, like meditation, may evoke esoteric imagery of black cats, flying brooms and pointy hats, the truth is that they really are an accessible remedy for insomnia.
Indeed, some plants have naturally sedative properties. Chamomile and lavender are the best known: they bring a pleasant and relaxing scent to herbal teas. It is a sure way to find sleep while contributing to the hydration of the body.
Here is a lovely recipe to enjoy in your favorite pajamas
CHAMOMILE AND LAVENDER HERBAL TEA
- 1 tsp. dried German chamomile
- 1 teaspoon of dried lavender flowers
- 1 cup (250 mL) boiling water
- Lemon slice and honey (optional)
- Your favorite cup
Place the chamomile and lavender in a tea ball or in a cup that includes a strainer. Pour boiling water into the cup and let steep for 5-7 minutes before straining. Add a slice of lemon or honey if desired. Drink at least 30 minutes before bedtime. This warm and comforting beverage will help you relax and travel to dreamland.
Note: Check with your doctor to be sure that the plants used in this recipe are suitable for you.
Tip #4: opportunities for a night life
Sometimes your insomnia may be well established and refuses to go away. This type of episode contributes to stress that prevents sleep (including the worry of being exhausted at an important time, such as at work) and creates a loop that can only end in exhaustion. You might choose to make the most of the time you’re spending awake.
Nightlife offers a luxury we are often denied during the day (especially if you have children): a quiet and peaceful atmosphere to accomplish certain tasks without being disturbed. You can get starting on your to-do list for the next day, fold clothes, study, practice a silent art or sort buttons: the activity doesn’t matter since the goal is to transform the frustration of insomnia into a useful act that could save you a headache later. When fatigue sets in, go back to your room, turn off the lights and get comfortable. Then, you can sleep with a sense of accomplishment.
Tip #5 : discover our soothing lavender body lotion
If your sense of smell is an important part of your life, you will love this calming technique that will allow you to relax with pleasant scents, like lavender, our top choice for a calm body and mind.
Try our Lavender Soothing Body Lotion (mettre lien vers les lotions) to allow yourself a moment of self-care. This little ritual of tranquility will immerse you in a cozy well-being by transporting you into the serene atmosphere of a lavender field.
Not a fan of lavender? You can still keep your skin well moisturized for the upcoming season! Enhance your rested complexion with the hydration provided by these products here (link to all lotions).