WITH life’s stressors and the occasional case of insomnia, sometimes it can be hard to get some shuteye.
After a long day, it’s essential to get some rest, and luckily maternity nurse Marti Alexandra has shared her tips on getting quality sleep.
On her TikTok account, Alexandra, who actually works the night shift and is an expert at getting good sleep during the day, shared a video with several items that could help the sleep-deprived catch some z’s.
Alexandra’s first piece of advice is to invest in some loose-fitting sleepwear.
Though it can be tempting to wear form-fitting nightgowns or collapse into bed with your jeans after a night out on the town, tight clothes are not the way to go.
Not only will they make you feel hot, but according to The List, wearing binding clothing to bed can hinder the development of melatonin, the hormone necessary to keep your sleep cycle regulated.
Sleep masks have the ability to improve your quality of sleep and help fight insomnia.
Per Healthline, they help block artificial light.
The presence of light can throw our internal biological clocks out of order, making it hard for our sleep-wake patterns to be regulated.
Along with blocking light, sleep masks might simply help you keep your eyes shut.
It’s easy to get distracted and fall into the trap of scrolling through your phone instead of heading to bed at night.
With a sleep mask, that won’t be the case.
Blackout blinds work similarly to sleep masks in terms of shutting out the light.
They help keep everything from streetlights to car lights out so you can sleep uninterrupted.
Due to shutting out the light, they also help your pineal gland produce melatonin.
This is super important as the secretion of melatonin has an impact on our sleep cycle and helps regulate it.
HOT TEA BEFORE BED
Alexandra cited tea as another way to practice proper sleep hygiene.
She suggested trying Sleepytime tea mixed with another caffeine-free tea.
Healthline also suggested herbal teas, as they’re made with herbs that affect specific neurotransmitters. These neurotransmitters help improve sleep quality, combat stress, and anxiety – and help you get to bed quicker.
Some herbal teas include magnolia tea, green tea, chamomile tea, lavender tea, and passionflower tea.
Though the body already naturally produces the hormone, some people are turning into melatonin pills these days to aid in their sleep problems.
It will then work together with your circadian rhythm to help prepare you for sleep.
Furthermore, as it gets darker, melatonin levels increase, while they decrease in response to light.
PEPPERMINT AND LAVENDER ESSENTIAL OILS
Lastly, Alexandra suggested applying peppermint and lavender essential oils on the wrist and temples for better sleep.
Lavender essential oil is known to aid in sleep and is safe to apply to the skin.
Peppermint oil is not traditionally used for sleep, but the aroma can be relaxing, and it can help promote a feeling of relaxation by clearing your head.
Peppermint oil, on the other hand, can cause skin irritation, so take caution when applying it to the skin.
If you don’t want to apply essential oils to your skin, a diffuser is a good alternative.
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