1. Banana milk.

Banana milk can be found on the shelves of large stores or made at home. To prepare banana milk at home, you will need just a few bananas and enough water or plant-based milk (such as almond or soy milk). Banana milk made with water will have a bright fruity flavor, while adding milk will make it creamier and richer. To make a glass of banana milk, simply blend one medium banana with 200 ml. of water or milk. This drink is rich in various beneficial nutrients that falling asleep quickly and deep sleep.

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  1. Allocate more time for sleep.

It’s quite natural for your body to need more sleep during this time of year. Since the lack of sunlight decreases vitamin D level and lowers serotonin and cortisol level in the brain.  As a result, you may experience decreased energy and productivity throughout the day. In the fall, your body requires more quality sleep to restore its energy overnight. Therefore, try to go to bed and wake up at the same time each day. This routine will help you to regulate your circadian rhythms and improve the quality of your sleep.

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  1. Use natural fabrics.

When choosing bed linen and sleepwear, opt for cotton products. Breathable fabric helps dissipate excess heat and absorbs moisture that appears on the skin during the night. It is also important to choose light-colored bed linens (white, beige or pastel shades) as they reflect heat rather than absorbing it. Dark fabrics can retain heat, so opting for light-colored bedding will help keep your cool. It is worth noting that during extreme heat, experts do not recommend sleeping without clothing.

Continue reading “7 ways to overcome insomnia caused by heat”
  1. Stress.

Stress is a protective response of the body that affects both psychological and physical states. The mind and body are closely linked, so when there is a change in your emotional state, this change also manifests physically in your body. The best way to deal with stress is to address its causes. While some factors are unavoidable, it is essential to learn how to respond to them properly. Incorporate yoga and meditation into your routine and consult a psychologist or psychotherapist if needed. If you find it difficult to manage the problem on your own, a professional can help you process your emotions and learn how to respond appropriately to any events.

Continue reading “5 causes of persistent sleepiness and decreased productivity”

We all know that a proper eight-hour sleep is not only an integral part of a healthy lifestyle but also a key to good mental health. Scientists have repeatedly demonstrated that sleep impacts the entire body, from metabolism to work productivity. However, falling asleep quickly (or even falling asleep at all) is not always possible for everyone. This can be due to external stimuli, overstimulation of the nervous system and many other factors. To establish a sleep routine and overcome insomnia, follow these tips:

Continue reading “How to combat insomnia: 5 simple yet effective tips”