Sleep can significantly improve depression and anxiety but is often disrupted by them as well. There are small things you can do to improve your sleep quality and lessen the pit of anxiety in your stomach. Fresh air, exercise, and sticking to a sleep schedule can turn nightmare-ridden sleep into dreamy bliss.
The side effects of sleeping pills are scary and include nausea, memory loss, and fatigue. If you are experiencing symptoms such as loss of appetite and muscle twitches, perhaps you should take a magnesium deficiency test online to check if this may be the issue and you need to introduce more magnesium in your diet. Here are some tips on how to maximize your sleeping potential without medication.
Make your bedroom a relaxing environment
Clutter and a pile of dirty washing can quickly turn your bedroom from a sleepy haven to a chaotic nightmare. Clean your bedroom, light some candles and make your bed with soft sheets. Simple efforts to make your bedroom dark, cool and relaxing can make all the difference when sleeping.
Why not treat yourself to some new ladies’ nightwear? A cozy PJ set can make a world of difference when you are changing up your sleeping routine. Comfort is key!
Remember, the bed should only be for sleep and sex. Say goodbye to blue light, which suppresses melatonin, and hello to books, podcasts, and meditation.
Binging Netflix until 3 am is never a good idea.
Exercise outside in the morning!
Fresh air can do wonders for your mental health and sleep routine. Exercise in the morning to boost your energy, and sleep hormones, for the day.
Exercise is also a great way to wake yourself up during the mid-afternoon slump. Get outside and go for a walk instead of having a nap. Napping can make you more tired and disrupt your sleep later on.
Avoid alcohol and caffeine
Drinking a glass of wine before bed sounds glamourous until you have dark circles under your eyes the next morning. Alcohol may help you get to sleep, but it worsens your sleep overall. Avoid drinking alcohol for at least two hours before bed.
Caffeine can stay in your body for up to six hours, so lay off the coffee in the evening. You will thank yourself later.
Sleep schedule
Try to get at least seven to eight hours of sleep a night. Go to bed and wake up at the same time every day, even on weekends. Your body will get used to the cycle eventually, and you should fall into a routine.
You could even start little rituals, like having a bath and reading a book, to signal to your body and mind that it’s time for bed.
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