5 ways to alleviate Insomnia

Having trouble sleeping? Do you keep waking up in the middle of the night? Or do you find it difficult to get to sleep?

Here are 5 ways to help you sleep like a baby:

1) Turn off computers, mobiles and ipads in the evening

It is a good habit to switch these off as early as possible. From 9pm onwards try to have all computer & mobile technology turned off. IT technology emits a low electromagnetic radiation field that interferes with your body’s natural electromagnetic frequency. There have been some studies that suggest that artificial magnetic fields can suppress the secretion of melatonin from the pineal gland at night, the main hormone that initiates our sleep cycle.

2) Avoid consuming caffeine, especially after 4pm

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We underestimate the effects of food and drink in the body. If you are drinking a lot of coffee, black tea or green tea and are having trouble sleeping, avoid or reduce your intake especially from the afternoon onwards. Caffeine stimulates your central nervous system and can increase your blood pressure for a short time. Alertness and higher heart rate do not induce sleep!

3) Avoid bright lights before bedtime and sleep in total darkness

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The hormone Melatonin helps regulate our sleep pattern. Melatonin is secreted at night and its production is helped by the absence of light. Since mankind discover the electrical light, our sleep average has shortened from 9 to 7 hours. When light reaches your optimal nerve, it sends the brain a signal to wake up. Darkness at night could save your sleep!

4) Keep the temperature between 15-20 degrees Celsius

In general people tend to keep their homes and especially their upstairs rooms too warm. Studies have suggested that keeping your bedroom temperature at 15 degrees is optimal for a good night’s sleep.

5) Shut down the TV

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Watching the TV is not necessarily conducive to a good night’s sleep. A lot of the time, the programs which we watch are violent or dramatic. This impacts on our nervous system and can leave us feeling afraid or nervous. A bath or an easy read could be more helpful.

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