If you suffer from insomnia, you've probably heard of a million ways and potions to help you get some real shut-eye.
The truth is, just as with the rest of your health, unless you address the imbalances in your system, everything you try will only result in cosmetic improvements.
Thankfully, it's very easy to bring your circadian cycle back into balance - but it requires dedication. And, thanks to a new study, you could be sleeping like a baby in just a few weeks.
Commit to these 5 habits below for a full month, and I think you will be pleasantly surprised by the results...
Study shows this one habit could get you to sleep 10 minutes earlier - and improves your quality of sleep...
The researchers reviewed over 5,300 studies relating to sleep improvement, and they found that if you have a warm bath, between 40 and 43 degrees Celsius, an hour and a half before bedtime, you could fall asleep up to 10 minutes earlier - and sleep better through the night.
This is the first step to a good night's sleep, every night. And, it has to do with regulating your body's temperature. About an hour before you feel sleepy, your body's temperature drops by one degree. This is how your body prepares itself for sleep.
But if your circadian cycle is off kilter, this doesn't happen as seamlessly as it should, leaving you wide awake for seemingly ages every night.
By taking the warm bath an hour and a half before bed, your core temperature drops that one or two degrees - bringing on that same effect you would get when your body naturally eases off into sleep mode.
Which brings me to the next habit you must be strict about...
********************** Recommended ************************
Did you know there's 1 simple trick you can do to fall asleep in as little as 6 minutes - every night?
You can literally fall asleep in as little as 6 minutes every time you do it.
This sleep 'miracle' was uncovered by one world-renowned doctor.
And now, he's making it his mission to spread the word:
Do THIS trick before bed and fall asleep in as little as 6 minutes.
Habit # 2 to a good night's rest
This next habit actually really precedes the warm bath - because it requires you to set a sleep time and a wake time - no matter what.
Whether it's the weekend, you're on holiday, you've had a bad night - or anything else - you must got to bed every night at the same time and you must wake up at the same time.
Make sure you're getting enough sleep - that's between 7 to 8 hours per night - and then set your alarm for an hour and a half before that for your warm bath, and set your alarm for the morning too.
Do this without fail, even if it doesn't feel like it's working - keep at it for at least a month before you decide to give up on it - the idea is to train your body to sleep.
Habit # 3 for lots of ZZZZZ
From the moment you run your bath an hour and a half before bed, don't watch TV, look at your phone, iPad or any other device. That must be your cut off point for any electronics before bed.
Habit # 4 for nighty night
Don't eat or drink anything from the time you go bath as well. Food is fuel - and your body is programmed to burn the fuel for energy. The last thing you want when you go to bed is extra energy!
Habit # 5 for sawing logs all night
Prepare your room for sleep. That means, make sure it's not too hot, it's ventilated, it's dark, there aren't any electronics flashing tiny red lights at you in the dark, your alarm clock doesn't emit any artifical lighting, and your bed is comfortable.
If your pets wake you at night, find them another room to sleep in.
If your back hurts, you probably need a new mattress.
Reduce all forms of discomfort, including joint and muscle pain
, by rubbing a quality pain ointment into your joints or muscles
Don't work in bed, and don't allow yourself to problem-solve in bed. If you find yourself doing that - meditate by focusing on your long, deep breaths and sounding "ommmmmmm" until you fall asleep.
So, there you have it - 5 habits you should train your body to do - routinely - every night. After one month of sticking to this, you will be surprised at how much more quality sleep you're getting!