How to Sleep Better Naturally
Sleep is vital for both our physical and mental well being. As an adult, you should try to get 7 to 8 hours each night. The goal is to get good sleep though. If you are only dozing and waking up every couple of hours, you simply don’t get rest. According to the Centers For Disease Control and Prevention, more than one-third of people in the US don’t sleep six hours a night.
Having enough sleep helps to stave off medical conditions such as heart disease, and can contribute toward weight loss and weight control. Of course, if you are having trouble getting to sleep, your physician can prescribe some medication. Though, how much better it would be to be able to doze off naturally?
In my opinion, a whole lot better. I know that sleep for me is something I struggle with. I sleep late and wake up early and it can really do a number on how I feel. So, I make extra effort to take my own advice and get better sleep.
Read on to see how you can get better and restful sleep naturally!
Have a Sleeping Routine
Develop a routine of going to bed and getting up at the same time. Your body gets accustomed and will get tired when it should and wake up at the same time each day as well. Your brain works in amazing ways and it soon learns things such as routines. You will find that after some time, your internal clock has rewired itself.
Turn it Off
For at least the last hour before you go to bed turn off all digital devices and TVs. These things keep your brain working at a time you want to be unwinding. Even your smartphone should be put down. Believe me, your social media can wait till the morning. If it helps, avoid bringing a TV or having your phone in the bedroom. Just as your brain learns your routine, it will also learn that the bedroom is for sleep. It will automatically turn on sleep mode when you settle in for the night. If it’s impossible for you like it is for me, set up a cut-off time.
Have a Comfy Mattress
A comfy mattress is a must for a good nights sleep. Everyone is different. That’s why finding one that works for you well help you to rest well all night. While it may be unusual, some people opt for a Japanese futon mattress. You can find all of the benefits at NATURAL CAVE. The Japanese say that it helps to reduce night sweats and allergies. They are also said to be better if you suffer from a bad back.
Don’t Have The Room Too Hot
High temperatures might be great for sunbathing or enjoying a nice day outside. But, high temps do not help to promote a good nights sleep. It helps to have the room cooler and then snuggle up in your bed linen if you get chilly. Have you ever noticed how you sleep better in the winter months? This is because the ambient temperature is cooler and that helps you get better sleep.
Eat For Sleep
What you eat can affect the way you sleep. Avoid caffeinated drinks. Skip sugary foods by mid-afternoon at the latest. Make dinner the lightest meal of the day and make sure you have it a few hours before bed. If you really want spicy or heavy foods, try enjoying them earlier in the day.
It’s not realistic to follow this all the time. Especially on date nights or when you hit the town. Doing it once in a while won’t hurt, just try to not make it a habit to eat late and heavy every night.
Cut Down or Quit Smoking
Researchers have found that smokers do not sleep as well as non-smokers. The study carried out at the Johns Hopkins School of Medicine attribute this to the stimulants in tobacco. One of the symptoms is nighttime withdrawal. Smoking can also make conditions like asthma worse, and breathing problems can make sleeping difficult.
No Boozy Nightcaps
Try to avoid boozy nightcaps. If you need a drink before bed, try warm milk or plain water. If you can avoid it, skip the tea or coffee because of the caffeine. While hot chocolate is delicious, it’s high in sugar and that might give you more energy while you are trying to turn in for the night.
Have A Dark Room
Light tells your brain it is time to wake up. If you think about it, that’s why so many people sleep less in the summer months when there is more natural daylight for longer periods. Even a little bit of light from a phone can cause you to wake. Try sleeping with your room as dark as you can and you are sure to get good rest.
Exercise to Get Tired
Using your body in the day will make you more ready to sleep at night. Even a half hour walk can do the trick or any other exercise that you enjoy.
Exercise also has other good effects such as releasing endorphins, which send feel-good messages to the brain. These will make you less stressed out, which in turn will make it easier to sleep.
The most important thing to think about is that when we are well-rested, we function better. I know that I do!
So, try out these tips and start unwinding a little earlier every day. Grab your pup or kitty and snuggle in and you’ll drift off to sleep in no time.
What do you do to get more sleep?
Let me know, til then–cheers m’deres!
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Nancy Polanco is a freelance journalist, lifestyle content creator, and editor of Whispered Inspirations. She is a proud Mom to Gabby and Michaela, and wife to Darasak. Having worked as part of a health care team for almost a decade, Nancy is happy to be back to her passion. She is a contributor to the Huffington Post, TODAY’s Parents, and an Oprah Magazine Brand Ambassador.