Can’t Sleep? Here Are 7 Things You Can Do to Change That

what to do if you can't sleep

Can’t sleep well? Waking exhausted in the morning? Needing regular naps throughout the day? Using coffee and other stimulants to keep yourself awake?

That’s not the right way to live life.

Instead, you should be falling asleep at the same time every day, having a quality night’s sleep and waking super fresh in the morning ready to kickstart the day.

So let’s do something about it today.

What to Do When You Can’t Sleep

1. Fix your sleeping schedule.

Before anything else, we should let the brain function effectively. And for that to happen, it needs its 5-8 hours of sleep daily without being disturbed.

It needs to have a fixed sleeping pattern, to be calmed down on purpose right before bed (using the right techniques, small habits and activities) and not to have any bright light or noise around it when trying to enter the deep sleep phase.

So get up early tomorrow (even if you feel tired). That will make you go to bed earlier too. Keep doing it until you have a fixed time for waking up and going to bed and soon it will all happen naturally. Your body and mind will know when it’s time to get active (first thing in the morning) and when to prepare for sleeping (the closer the evening gets).

2. Unplug an hour or two before bed.

An awful habit most people share that ruins their quality sleep, doesn’t let them fall asleep before midnight and makes them wake up tired, is using devices before bed, or – even worse – in it.

Why are they bad for us?

The bright screens of the devices we use interfere with our body clock. This particular type of light activates the brain, it excites it and it can’t turn off so that it can rest.

So what should you do?
Turn off the laptop and TV 2 hours before bed, stop using your phone or any other device earlier too.

3. Read a book to get yourself to sleep faster.

A book is the best replacement for any technology before bed.

It’s a great way to get inspired, work on your personal development, engage your brain while reading, but to also fall asleep effortlessly.

Did you know that 39% of those who read regularly before bed sleep very well? Well, it’s not a coincidence.]

4. Remember everything you did today from the moment you woke up.

That’s an exercise that not only improves your memory (if you do it every night), but also lets you fall asleep faster.

It’s a great thing to do when you find yourself in bed but not able to get to sleep. Try to picture the day in details. Recall conversations, remember how you felt, and so on.

5. Use your bed only for sleep.

Don’t lie in it during the day, especially if you’re using your laptop there. It’s even better if you respect your whole bedroom and turn it into a sanctuary, but keeping it clean and decluttered, not bringing any food there, using better sheets so that you can feel comfortable when in bed, and so on.

6. Journal before bed.

If you can’t sleep, you can write down 3 things you’re grateful for, or the best that happened today. You can also share your thoughts, deepest fears and desires. That simple exercise is a great therapy and lets you get things out of your mind and thus feel better.

7. Prepare for tomorrow.

Taking some small actions tonight that will save you time and worries tomorrow morning (and later in the day) is another great way to show your brain that it’s time to go to sleep soon.

You can prepare your food for the morning, get your clothes ready, wash the dishes, plan the next day, empty your inbox, etc.

So that what you can do today, or start doing, to change things for the better, build good sleeping habits, and get the rest you need.

What about you? What do you do when you can’t sleep?

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How Supplements Can Improve Your Overall Health

How Supplements Can Improve Your Overall Health

Dietary requirements, allergies, intolerances, illnesses and other factors can prevent us from getting optimum nutrients and vitamins from food alone. That’s why millions of people all over the world take supplements each day, whether they are recommended by a doctor to treat a deficiency, or just to ensure people get enough of what their diet lacks.

In this article, we’ll give a list of popular recommended supplements to top up your diet and ensure you’re getting the correct dosage of some important nutrients.

Most supplements can be taken harmlessly with no side effects, but you should always thoroughly check labels and get proper medical advice if you’re unsure. For instance, St John’s Wort is widely considered an herbal remedy for depression but can actually decrease the effectivity of contraceptive pills.

For insight into your personal needs, consult with a doctor or nutritionist. Especially if you have a condition that restricts your diet, or you simply want to check that a particular supplement won’t affect any medication you take.

Popular Supplements

Probiotics

Probiotics are live bacteria usually taken in tablet or powder form as supplements for a healthy digestion and immune system. It helps ‘good’ gut bacteria flourish, which in turn helps your immune system to kill bad bacteria that could make you sick.

Prebiotics

Prebiotics basically enable the full effect of probiotics to take hold – think of it like a fertilizer enabling garden plants to properly grow. Find the best prebiotic supplement by visiting chemists, health stores or online.

Multivitamins

Multivitamins are a great solution for busy people. Simply pop one tablet that contains a cocktail of essential vitamins and nutrients! Most multivitamins contain things necessary for everybody, like vitamins A, E, C, K; folic acid; calcium; phosphorous; magnesium; iron; iodine; and plenty more.

Vitamin C

Vitamin C is necessary to get through food sources or supplements each day because it can’t be stored in the human body. It’s an antioxidant which increases the volume of iron we can absorb from foods – therefore those with iron deficiency or anaemia should get lots of vitamin C too. It is easily found in fresh vegetables, citrus fruits or supplements, which you can buy cheaply in supermarkets.

Vitamin D

Vitamin D is necessary for the body to absorb calcium and phosphate for healthy bones. Supplements help to ensure you get enough daily vitamin D, but you can get it in your diet by eating lots of fatty fish, red meat and eggs. (Vegetarians and vegans therefore should invest in supplements.)

Vitamin B12

Vitamin B12 facilitates the proper functioning of the nervous system and is involved in the creation of blood cells. It’s vital that everyone gets enough B12.

Though it is usually found in meat and animal products like chicken, milk and eggs – this is another essential supplement for those following a vegetarian or vegan diet.

Iron

Iron is especially vital for women and pregnant women. It is involved in the transportation of oxygen around the body in the blood, which is needed to create energy.

If you experience fatigue, you could be lacking iron or suffering from anaemia. Iron supplements are helpful to top up your blood iron, but you could also eat a diet full of spinach, broccoli, nuts, seeds, brown rice, dried fruit and red meat.

Zinc

Zinc is said to regulate immune function, have effects on memory and learning ability, and help wounds heal quickly. It’s possible to get too much zinc, so it is mostly included in multivitamins rather than a supplement on its own.

Calcium

Calcium is important for healthy bones. Since it is most prevalent in dairy products, vegans or just those who don’t eat much dairy should consider taking a supplement, or a multivitamin containing calcium.

Cod liver oil

Cod liver oil contains plenty of omega-3, vitamin A and vitamin D. It can help with skin diseases, like eczema and rashes, and can help reduce inflammation of the joints and arthritis.

Eating a diet full of fresh foods is essential for good overall health. Though if your diet restricts you from getting some of these necessary vitamins, supplements are a helpful and convenient way to replace them. Ask a doctor’s advice for help with balancing your diet, or you’re experiencing any symptoms associated with lack of vitamins.