Have you been having problems with your sleep?
50-70 million people suffer from sleep disorders in the USA alone. Sleep deprivation very quickly takes a toll on both our physical and mental health.
Fatigue affects millions of men, women and children living in today’s fast paced and “always on” world.
The way we live our lives in the modern age of the internet doesn’t seem to be slowing down either. However, just because our environment doesn’t change the way we want it to, doesn’t mean we can’t adapt.
Tip to sleep better #1: Don’t read tea leaves, drink them instead
Tea is the classic choice for soothing yourself to sleep.
While the actual, precise benefits of the good old herbs are still discussed among scientists, they remain being of historical significance.
We like to think the relaxing effects also depend on your own enjoyment.
Let’s take a look at some types of tea that are known to have sleep benefits.
Chamomile is definitely the most popular of soothing teas.
It doesn’t only help with sleep, but Chamomile also has anti-cold and anti-bacterial properties, helps digestion by lowering gastric acidity and soothes sore throats.
Chamomile is very common and can be found nearly anywhere: health food shops, nature/bio markets, supermarkets, regular markets, online and good old regular tea/coffee shops.
Valerian root tea
The valerian root has conclusive scientific backing.
Aside from being used against asthma, headaches, migraines and stomach pains, it acts as a natural sedative and has commonly been used as a treatment for insomnia.
On top of that, valerian root even has muscle and joint relaxant properties in addition to being used by some women to help cope with cramps.
Lavender is pleasant to look at and smells absolutely amazing.
Like valerian root tea, it has relaxing and sedating properties in addition to helping with digestion.
Alternatively, you will be able to find it nearly anywhere – just as chamomile tea.
It turns out that eating a banana before bed makes you sleep better – the same for banana tea.
We have a whole article about this topic right here.
Lemon balm tea
Lemon balm is a fragrant plant that resembles mint which has a lemony taste.
Aside from its herbal properties as a potential sleep and digestive aid, it is also widely used in the culinary world.
Lemon balm can be found as an ingredient in branded teas like Yogi, though it is harder to find as the main ingredient for tea.
You can always order the herb online and leave it in hot water, just like regular mint.
Tip to sleep better #2: siesta during the day
Naps are very good for you if you take them wisely.
These naps should be 20 minutes at most. Remember that sleeping for longer periods will make you more likely to enter deeper stages of sleep, resulting in morning grogginess which would, of course, beat the whole point of a nap.
Not only do naps address mid-day fatigue spikes, but they also help regulate your need for sleep.
Tip to sleep better #3: Plan a short nap right after waking up
If you know you’re going to wake up overbearingly groggy or tired in the morning, plan a nap right after waking up.
While it might sound strange, the big idea here is to naturally clear grogginess with some rest.
However, you have to tell and remind yourself that you’re only taking a light nap and not a few hours of sleep.
Aim for no longer than 10-20 minutes at most and you’ll feel much better.
Tip to sleep better #4: Every heard of a coffee nap?
You’d think that coffee and sleep don’t go well together.
That is true, as caffeine is best avoided at night since it will mess with your day/night cycle.
The idea here is that a coffee is also a great substitute for a nap. However, it is important to regulate and limit the amount of coffee you drink every day.
You should take in now more than 400mg of coffee per day, which is about 4 cups of the good old brew.
Contrary to what (probably most) people might think, the caffeine you drink doesn’t make you feel more awake straight away. The reason some people might feel active straight after drinking coffee is likely because of a placebo effect. Caffeine actually takes roughly 20 minutes to take full effect. Since the ideal time for a nap is 15-20 minutes, you can take one after drinking.
Tip to sleep better #5: Sugar crashes & afternoon fatigues
Many of us feel extremely tired after lunch.
That’s thanks to the pasta, bread, rice, beans potatoes, yoghurts or cereals that you just ate.
These foods are all high carbohydrate foods that typically contribute to feeling fatigued. To be clear, high-carb foods are far from being unhealthy as they’re classified as a source of long-term energy.
However, when it comes to sitting behind a desk and working 9 to 5, you will likely experience a fatigue wave in the afternoon.
So, what can you do against food fatigue?
Here are a few things you can do to keep feeling fresh throughout the day and skip that lunch time dip!
- The easiest fix for a sugar crash is… sugar! (call me Sherlock.) This is the best time for a sweet treat to help you compensate for the fatigue caused by eating those carbs. Be mindful, however, to not use that as an excuse to eat sugary snacks too often because quick fixes cannot replace true food.
- Exercise regularly to make good use of those carbs. This will also keep your body fit and more energised overall.
- Limit your carb intake or try a completely different diet for a few weeks. A good start would be substituting fast burning foods to slower ones.
Tip to Sleep Better #6: The right tools & equipment for the job
Just as you’ll need the right screwdriver for your sink, you’ll need the right bed and bedding for your sleep.
One of the best options on the market are latex mattresses, latex mattress toppers and latex pillows with Vita Talalay inside.
The natural comfort material comes with countless health benefits and is simultaneously a truly sustainable product.
On top of that it is also unquestionably superior in comfort. Come check out one of Vita Talalay’s retailers around the world and let the product speak for itself.