NO MORE INSOMNIA!!

This post is dedicated to all those who have insomnia ... I read so much to make my list ... in which I promise myself not to have insomnia anymore ...

Environment for Sleep
1) Luminosity
 - Our body metabolism will have better hormone generation in dark , so it is really important to keep our room dark while our sleep from 10 to 2. But it is advisable not to be completely dark, possibly a dim light will do

2)Tidiness
- If our room is messy, our subconscious mind will make us feel unsettled. So please sleep in a tidied room

3)Smell
- It is important that your room is aired, as in great air circulation. You can use some scented candle( e.g. lavender or jasmine smell ) to aid sleeping

Things to avoid for better sleep
1) Caffeine
- Drinks like coffee, tea or chocolate should not be consumed during the evening, it stimulates you during the night

2) Alcohol
- It may seem you are drowsy after consumption of alcohol but you are not getting the quality for sleep you ought to have

3)Eating too much or too little at night
- Your digestive system should be resting while you are sleeping, but starving in bed will make it hard for you to fall asleep

4)Watching TV/computer at night
- These could stimulate your brain or eye, in which make you excited at night

5)Discussing emotional issues in bed
- These includes distracting activities such as work. We ought to separate our bed from our working desk, otherwise your subconscious mind will get messed up and thus you are thinking of work in bed

6) Long nap
- Nap should be 20 to 30 minutes, any longer will keep you awake at night

Things to eat for sleep
1) Calcium magnesium
- These helps in relaxing your nerves

2) Milk
- Has tryptophan which is a natural sleep promoting chemical

3) Commomile tea
- 2 hours before bed aid in falling asleep, good brand e.g Twinning

Do's for sleep
1) Keep a regular sleep pattern
- Body will easily fall asleep if it is in a habit, tune your internal bioclock ... make it a habit to sleep at 10 and have a round 8¬10 hours of sleep


An hour before sleep( Preparation for sleep )
*Combine at most 2 of the following
1) Relaxation music
-You can try getting sleeping music from youtube. Your selection of songs should be sentimental, soft. You could also try classical songs, nature sound like whales/ bird chirping

2) Light reading
- Read something which bores you , fiction stories are great selection for night reading as they are similar to dreams, in which makes you feel like you are already sleeping

3)Hot bathe
- A hot bathe makes you sleepy(blood circulation) but a cold bathe makes you refreshed. You can even try hot bathe with only your bare foot

4)Body scan method
- Lay on your bed and increase attention to your body. Feel the sensation with your eyes closed. Release the stress and pain whenever you feel in your muscle

5)Get out of bed if you can't sleep for 30 minutes
- Do not try too hard to fall asleep but do stuff which relax your mind or body when you could not sleep

And hopefully, no more insomnia for me in the future !!