WITH life’s stressors and the occasional case of insomnia, it can sometimes be difficult to get some rest.
After a long day it’s important to get some rest and luckily maternity nurse Marti Alexandra shared her tips for getting a good night’s sleep.
On her TikTok account, Alexandra, who actually works the night shift and is an expert at getting a good night’s sleep during the day, shared a Video with several items that could help sleep deprived get some Zs.
Alexandra’s first piece of advice is to invest in loose-fitting sleepwear.
Although it can be tempting to wear tight-fitting nightgowns after a night on the town or to fall asleep in jeans, tight clothing is not the way to go.
Not only will they make you feel hot, but they will make you feel accordingly The listFor example, wearing tight-fitting clothes to bed can inhibit the production of melatonin, the hormone necessary to regulate your sleep cycle.
Sleep masks have the ability to improve your sleep quality and fight insomnia.
Per health linethey help block artificial light.
The presence of light can throw off our internal biological clocks, making it difficult to regulate our sleep-wake patterns.
Along with blocking light, sleep masks can simply help you keep your eyes closed.
It’s easy to get distracted and fall into the trap of scrolling through your phone instead of going to bed at night.
This is not the case with a sleep mask.
Blackout blinds work similarly to sleep masks to turn off lights.
They help turn off everything from street lamps to car lights so you can sleep undisturbed.
Since they shut out the light, they also help your pineal gland produce melatonin.
This is extremely 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 blended with another decaffeinated tea.
health line also suggested herbal teas as they are made with herbs that affect certain neurotransmitters. These neurotransmitters help improve sleep quality, fight stress and anxiety — and help you get to bed faster.
Some herbal teas are magnolia tea, green tea, chamomile tea, lavender tea and passion flower tea.
Although the body already produces the hormone naturally, some people these days turn to melatonin pills to relieve their sleep problems.
It will then work with your circadian rhythm to help Prepare for sleep.
In addition, melatonin levels increase when it gets darker, while they decrease in response to light.
PEPPERMINT AND LAVENDER ESSENTIAL OILS
Finally, Alexandra suggested applying peppermint and lavender essential oils to the wrist and temples for better sleep.
Lavender oil is known for this help during 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 may help promote sleep feeling of relaxation by clearing your head.
Peppermint oil, on the other hand, can cause skin irritation, so be careful when applying it to your skin.
If you don’t want to apply essential oils to your skin, a diffuser is a good alternative.
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https://www.thesun.co.uk/fabulous/17912721/nurse-tips-hacks-advice-good-sleep/ I’m a Night Shift Nurse – the 6 tips that can help you get a good night’s sleep and you won’t spend much