1. Go to bed at the same time every day
Yes, even on weekends and holidays. Your body will easily assess when it’s time to go to sleep and fatigue will overwhelm you at the same time every time. Of course, this regimen can be followed as long as you have an undemanding job. People who work 2, 3 or 4 shifts have a harder time. If you are one of them, take inspiration from the other types.
2. Movement is life
By exercising regularly, you help your body to let go of accumulated tension and stress. Movement improves the quality of sleep and helps you fall asleep faster. Whether it’s walking, stretching and exercising with your own weight, running, swimming or zumba, it doesn’t matter. Just don’t exercise right before bed, as this can have the opposite effect – an increase in energy.
3. Put a stop to caffeine
A lot of people can’t imagine a morning without their dose of caffeine, which would be fine. However, many of them also sip coffee at lunch and in the afternoon, and can’t sleep a wink in the evening. Caffeine disrupts the sleep cycle, so if you want to get a better night’s sleep, don’t drink coffee, energy drinks and green tea after 3pm.
4. Go for a Thai massage
You’ll feel the effects of a Thai massage after the first session. Not only does it relieve sore muscles, it unblocks pent-up energy in the body and relieves stress. Don’t underestimate your self-care, set aside time at least twice a month for a relaxing moment for yourself and let the endorphins flow. Relax – that’s what many of us have to learn.
5. Avoid alcohol
Wine here, wine there. You may tell yourself that alcohol helps you sleep better, but it doesn’t relax your body at all during the night. In fact, it has to expend a lot of energy to digest the evening’s drink. So it won’t give you a restful night’s sleep, and it won’t give you a clear head during the day either.
6. Help yourself with aromatherapy
Aromatherapy is often mentioned in connection with stress, tension and insomnia. Oils such as lavender, mint, rosemary, sandalwood or lemon balm will relax you with their scent and help you tune into a relaxing routine. Combined with a massage, these are a super twosome for falling asleep faster.
7. Consciously control your stress
Yes, it’s easy to say. But consciously working with stress is extremely important. Too much stress is harmful to our nervous system, sleep and this over time can trigger other ailments. Apart from massage and aromatherapy, you can try different relaxation methods. Anti-stress colouring books, yoga or meditation have also proved useful for many people. Writing in a diary or spending time with loved ones or pets can also help relieve stress.
8. Limit screen time
Excessive exposure to artificial light disrupts the internal clock and makes it harder to fall asleep. Don’t lie in bed with your mobile phone or laptop, and don’t fall asleep with the TV on. Perhaps these things are among the reasons why your falling asleep is so exhausting. If you are disturbed by street lights, get blackout curtains or an eye mask and watch the results.
Thai massage – Bratislava
We hope you’ll be inspired by our tips, incorporate them into your life and finally get a good night’s sleep. To multiply your relaxation, visit our massage parlours in Bratislava, where Thai masseuses with years of experience are waiting for you.
