If you need insomnia help, don’t worry because there are a few alternatives to try. First of all, it’s important to figure out where it came from. Insomnia is different for everyone. It could be triggered by stress, medications, or another. It could also be caused by an excessive caffeine intake. Caffeine is a stimulant, so consuming too much of it will increase alertness.
Our modern day of living really interferes with the circadian rhythms. It’s hard to find time to sleep because there’s much work that needs to be done. The following tips might help:
Soak in the sun
The hypothalamus uses the amount of light that the body receives as a signal to regulate the production of melatonin. For this reason, you should see sunlight in the morning, so that the gland could recognize that it’s daytime. The reduction of melatonin will increase your alertness and make you energized.
If possible, the natural light needs to be around you all the time. Open the window blinds in your office room, so that the sunlight can come into the room. This way, you won’t feel sleepy.
Change sleep environment
Is your bedroom too bright at night? If so, this could be the cause of your sleep problems because bright light suppresses the release of melatonin. This hormone is the one regulating the sleep-wake cycle. Therefore, we suggest you replace the bulbs with lower-wattage bulbs. Or install dimmer switches to control the brightness levels. You may also need to lower the room temperature.
It’s normal to have trouble sleeping in the summer because the air is hot. Thankfully, it’s not easy to lower room temperature. All it takes is an Air Conditioner. Or if you don’t have any, try a cheaper device like an air cooler. The next tip is block any noise night. If you live by the boulevard, then noise can occur at anytime. Wearing noise-cancelling earphones or turning on a white noise device will help.
The definition of eating right especially in relation to insomnia is you have to eat more foods that induce sleep and reduce consumption of foods or drinks that trigger alertness. Cheese is one of the foods you can eat to promote a good sleep. This dairy product contains tryptophan, an amino acid which plays a role in the making of neurotransmitter serotonin. It will help you feel sleepy.
Almonds are also a good choice. Almonds are a good source of magnesium. For your information, magnesium is commonly available as sleep supplements. If you want to get the nutrient right from food, then almonds are good to eat. High-carb foods might also help although you shouldn’t eat too much close to bedtime. Carbs cause a blood sugar spike, which according to a research, affects the sleep-wake cycle.