Are you struggling to fall asleep?

Do you ever lie awake in bed for hours, unable to fall asleep? If you're struggling to get a good night's sleep, you're not alone.Luckily, there are lots of techniques you can use to help you drift off quickly and stay asleep for longer. Read on to learn how to get the restful night's sleep you deserve!

BODY-MIND EXERCISES

Yoga

Yoga is a great way to relax your mind and body, which can help you fall asleep more easily. Try practicing some gentle stretches before bed, such as:

• Child's pose
• Seated forward bend
• Legs up the wall
• Knee to chest

Progressive muscle relaxation

This technique involves tensing and relaxing each muscle group in your body, starting at your feet and working up to the muscles of your head. Tense the muscle as much as you can for a few seconds, then slowly release the tension and allow the muscles to relax. Continue this process with each muscle group until you have worked your way up to your head.

Deep breathing

Deep breathing is a relaxation technique that involves taking slow, deep breaths in through your nose and out through your mouth. Here is a simple deep breathing exercise you can try before bed:

1. Find a comfortable position in bed, either lying down or sitting up.
2. Place one hand on your chest and the other hand on your belly.
3. Take a slow, deep breath in through your nose, filling your lungs and allowing your belly to expand. Be aware of your breath when you take a breath in through your nose. Feel the air in your nostril.
4. Hold your breath for a moment, then slowly exhale through your mouth.
5. As you exhale, try to empty your lungs.

As you practice deep breathing, try to let go of any thoughts or worries that come to mind and simply focus on your breath. If your mind wanders, gently redirect your attention back to your breath. You can try this while lying in bed or try a guided meditation specifically designed to help you sleep.

It is recommended to avoid high-intensity or high-dose exercise close to bedtime, as this can disrupt sleep because elevate the body's core temperature and stimulate the central nervous system, which can make it more difficult to fall asleep

Avoid caffeine

Caffeine is a stimulant that is commonly found in certain plants, such as tea, coffee, and cacao. It can stimulate the brain and central nervous system, which can help you stay awake and alert.

Therefore, it's best to avoid caffeine in the hours leading up to bedtime. Caffeine has a half-life of around 5-6 hours, so it's best to stop consuming it at least six hours before bedtime.

While green tea does contain less caffeine than coffee, it can still have enough caffeine to affect sleep, especially if consumed in large amounts or close to bedtime.

If you are sensitive to caffeine or have difficulty sleeping, it may be best to avoid consuming green tea or other sources of caffeine (black tea, energy drinks) close to bedtime.

If you enjoy green tea and would like to continue consuming it, it may be helpful to limit your intake to earlier in the day and avoid consuming it within a few hours of bedtime.

Avoid eating large meals before bed

Eating a large meal close to bedtime can cause indigestion (high fat-meals, spicy foods), making it difficult for you to fall asleep and stay asleep. When your body is trying to digest a big meal, it requires more energy than when it is at rest.

So...

Eating fruit before sleep can be a healthy and nutritious way to end the day

Some fruits may also contain compounds that may help improve sleep quality, such as melatonin (found in cherries and plums) and tryptophan (found in papayas and bananas). Also serotonin (found in kiwis)

However, it's important to keep in mind that while fruit can be a healthy part of a bedtime snack, it's also important to pay attention to portion sizes and to avoid consuming large amounts of fruit close to bedtime. This is because fruit contains natural sugars that can cause a spike in blood sugar levels if consumed in large quantities.