Try These Natural Ways to Sleep Better
Are you struggling to fall asleep or stay asleep? To feel energized and well-rested, you need at least seven to eight hours of sleep each night. If you find it difficult to get good sleep at night, think of all the factors that can interfere with your sound. While you may not be able to control factors which interfere with your sleep you may need to improve your sleep hygiene.
Natural ways to sleep better
Sleep hygiene refers to the sleep-promoting behaviors that you must follow to get a good night sleep. According to various studies performed over 70 to 80 percent of people with chronic insomnia benefit from following non-drug approaches.
1. Follow a sleep schedule
You need to sleep and wake up at the same time every day, especially on weekends.
This will help you regulate your body clock and help you go to sleep and stay asleep all through the night. You may find it tempting to sleep until noon on weekends, but this will only disrupt your biological clock and cause more sleep problems.
It is recommended that a healthy adult must get at least seven hours of sleep every day. It may not sound fun, but once your body gets used to the routine, it does a lot of good to your body.
If you find it difficult to fall asleep within 20 minutes, you may need to leave your bedroom and do something relaxing such as reading, meditation, writing a journal or gentle stretching.
2. Be mindful of what you eat or drink
Do not go to bed overstuffed or hungry. It’s best to avoid large or heavy meals within a couple of hours of bedtime.
Make sure dinner is your lightest meal and skip heavy and spicy foods that can keep you awake with indigestion or heartburn. You may also cut out on foods that contain caffeine like tea, coffee, chocolate, and soft drinks.
Also, observe caution with nicotine or alcohol. Nicotine and caffeine may stimulate you and can take hours to wear off thus keeping you awake for longer than usual.
And alcohol may make you feel sleepy initially but can disrupt your sleep later in the night.
3. Prepare your bedroom for sleep
To get good sleep, create a room with the ideal sleeping environment. This means your bedroom must be dark, cool and quiet.
Exposure to light may make it challenging for you to fall asleep. By getting room-darkening shades or using a sleeping mask to block light you can surely get good night sleep.
Also, avoid the use of light-emitting screens such as laptops and mobiles just before bedtime. To limit your exposure to noise you can place your bed against an inside wall or use earplugs or fan.
Use your bedroom only to sleep and relax. This way, when you get into bed, your body will know that it’s time to nod off and say no to work or your favorite TV show.
Also, when looking for unique bedding and a comfortable mattress, be sure to thoroughly test them!
4. Be active
Regular exercise or physical activity is known to promote better sleep. However, avoid being active just before bedtime.
According to researchers from the Department of Neurobiology and Physiology at Northwestern University, the sleep quality of previously sedentary adults improved from poor to good with regular exercise.
Aerobic exercise at least four times a week for at least 30 minutes is essential for sound sleep. The former couch potatoes also reported more vitality, fewer depressive symptoms, and less sleepiness during the day by just being active.
5. Manage your stress
The way in which you handle stress can considerably affect your sleep. Though stress may not be that bad, when it turns into anxiety or worry, it can disrupt your sleep. Try to resolve your concerns and worries before going to sleep. Jot down what is disturbing you and set it aside for tomorrow.
You may practice stress management techniques if your busy mind is keeping you up at night.
You can try aromatherapy, keep a gratitude journal, deep breathing or meditation to de-stress yourself.
If sleepless nights have become a norm for you, the first thing that you can do is to monitor your sleep patterns.
The advances in medical device development have made is simple to monitor your health and sleep. There are plenty of apps which you can download online to keep a track of your sleep patterns.
These devices and apps automatically take a note of how much sleep you get each night. You can then identify the factors which contribute to your lack of sleep with ease and accordingly change your sleep habits.
Almost everyone has an occasional sleepless night, but if you often find it difficult to fall asleep, it is best to contact your doctor. Keep following above-mentioned sleep practices consistently until sleepless nights are things of the past.