During the exam period a lot of students just dream of the healthy sleep. They often face some sleep disorders because of the stress, unhealthy lifestyle, depression, and overfatigue. Fortunately, there are many natural sleep aids which can make you feel much better during your sleeping time and increase your productivity in the morning.
Set a bedtime routine
It is very important to go to bed and get up at the same time. You should follow this rule even on weekends.
Quit smoking and drinking coffee after lunch
You should remember that nicotine and caffeine can lead to sleep disturbances. These stimulants can make you feel tired in the morning. Switch to herbal tea which can help you sleep better. Make this calming tea time before bed your little ritual.
Consider a supplement
There are many supplements that do not harm our body and promote deep sleep. L-theanine, valerian, and melatonin are the most common ones. Valerian can cause a relaxation effect while melatonin and L-theanine can help you sleep soundly. Melatonin is a hormone that can regulate the wake and sleep cycle of your body. Just take one of these supplements a few hours before going to bed.
Set your bedroom up for success
Make your bedroom a pleasant and comfortable zone for sleeping. Your bed should be physically comfortable. Buy a new set of comfy sheets, consider new pillows and mattress. Make sure that your bedroom is quiet enough. It is worth buying a white noise generator to fight insomnia. In order to improve the quality of your sleep, turn off all technological devices. Using cell phones, tablets, notebooks before bedtime has become a common sleep disturbing habit of the majority of students.
A study shows that a scent of lavender helps fall asleep more easily and sleep much better.
Do Yoga and meditate
If your sleep problems are connected with that fact that you are unable to relax, yoga is just for you. It is a mind-quieting physical activity which is able to do wonders for relaxation. A simple meditation or some breathing exercises can also do the trick. It can help you clear your mind and prepare for longer and better sleep.
Physically active people sleep much better than those who don`t exercise at all. Do the mild exercises to improve your sleeping time. The more energy you expand during the day the better. A good relaxation exercise is the progressive muscle relaxation. You should tense and then relax all the muscle groups of your body.
First of all, avoid large meals in the evening. Make sure that your midday meals have a balance of protein and carbohydrates. Stay away from products full off sugar. Opt for fresh fruit instead.
Take a warm bath
A warm bath before going to bed can help you fall asleep more quickly and improve the quality of your sleep. Skip the candles and rose petals to make the atmosphere more relaxing.
Get out of bed
Very often we can`t stop our minds from racing when we are already in bed. In such cases, it is better to do something for 30 or more minutes until you feel really tired. Try to put aside all the thoughts that prevent you from getting asleep.
Consider Cognitive Behavioral Therapy
Your sleep disorders can become a serious problem. In such cases, you should meet regularly with a therapist to find out the true reasons of your insomnia and keep track of your sleep habits. Cognitive Behavioral Therapy is a part of insomnia treatment.