Most of us suffer from lack of sleep at some point in our lives. Here are Mariela Jung’s 5 tips to help avoid insomnia.
1. Stop using your smartphone, computer or iPad at least 1 hour before sleep
The blue light that these devices emit can keep you awake. You can learn more about the blue light here: http://nitelife.ie/5-ways-to-fight-the-winter-blues/
2. Don’t drink caffeine after 4pm
…Or before. You may be caffeine-sensitive without knowing it. And be aware – Irish breakfast tea has more caffeine than an espresso!
3. Aerobic exercise
Although the exact reasons are still unknown, studies show that this kind of exercise is effective in addressing chronic sleep deprivation.
This plant, unlike benzodiazepines, increases the amount of time spent in deep sleep, including the rapid eye movement phase of sleep (REM). This happens because Valerian is thought to enhance the signalling of one of the main sedative neurotransmitters, gamma-aminobutyric acid (GABA).
You can use the Valeriana officinalis extract as a tincture or pills. Please make sure to talk to a healthcare professional before taking any medication or supplement.
5. And if you wake too early in the morning…
…like 5 am, if this is not your regular routine, don’t stay in bed. Wake up and do something to keep yourself active. If you fall asleep again, you will probably wake up at 7am or 8am with a sleep hangover!