Many people say that getting enough sleep is one of the best things they can do for their health and well-being. Still, a lot of people have trouble going asleep, staying asleep, or feeling rested when they wake up. There are many sleep aids on the market, but natural methods are the best and most long-lasting way to get better rest. A few small changes to your daily routines and way of life can make a big difference in how well you sleep and how charged you feel when you wake up.
Set a regular sleep schedule
Going to bed and getting up at the same time every day is one of the easiest and best natural ways to get better sleep. Your body has a diurnal cycle that is affected by habit, light, and dark. When you change your sleep plan all the time, it’s hard for your body to keep the hormones in balance that you need for a good night’s sleep. Any day of the week, try to go to bed and wake up around the same time. This regularity teaches your body to relax and sleep better over time.
Set up a relaxing routine for bedtime
Things you do in the hour before bed have a big effect on how well you sleep. Your brain knows it’s time to slow down when you do something relaxing at night. Do not do exciting things like checking your phone, watching intense TV shows, or having talks that are upsetting. Instead, do things that calm you down, like taking a warm bath, reading a book, doing light yoga moves, or deep breathing. When you stick to the same routine before bed, your body and mind pick up on signals that help them get ready for sleep.
Limit your exposure to blue light before bed
Melatonin is a hormone that helps you fall asleep. Blue light from phones, tablets, computers, and TVs stops your body from making it. Cut down on computer time at least an hour before bed to naturally help you sleep better. If you have to use a computer at night, you might want to use blue light shades or glasses that block blue light. By mimicking the natural patterns of sunset, turning down the lights in your home and replacing them with warm lighting at night can also help you fall asleep.
Pay attention to what you eat and drink
What you eat during the day can have an effect on how well you sleep at night. If you eat or drink something heavy, hot, or caffeinated right before bed, it might be hard to fall asleep and stay asleep. Don’t drink coffee in the late afternoon or evening, and try to finish dinner at least two to three hours before bed. Do not eat heavy meals before bed. Instead, eat small meals like rice or a banana spread with almond butter. These foods have natural chemicals in them that help your body make melatonin and calm down.
To control your sleep-wake cycle, let natural light help you
Getting some natural sunshine during the day, especially in the morning, can help keep your body’s clock in sync. Your body knows when to stay awake and when to relax when it gets enough sunshine. Getting some fresh air by going outside for 15 to 30 minutes in the morning or leaving your blinds open will help. As the sun goes down at night, turn down the lights inside to help your body make more melatonin. Staying in tune with the sun’s natural cycle can help you sleep better and give you more energy.
Make your bedroom a peaceful place to sleep
How easy it is for you to fall asleep and stay asleep depends a lot on where you sleep. For better sleep, keep your bedroom cool, dark, and quiet. Buy a mattress that is comfy and pillows that support your body. To block out light from outside, use blackout curtains. To cut down on noise, use white noise machines or earplugs. Get rid of any work materials or bright gadgets that might be in the way and keep the area clean. When you only use your bedroom to rest, your brain starts to connect the room with rest and sleep.
Try natural and herbal cures
A number of herbs and herbal products are known to help people relax and sleep better. Herbs like lavender, passionflower, and valerian root have been used for a long time to calm the nervous system. Chamomile tea is a gentle way to relax before bed. Using essential oils for aromatherapy, like lavender or sandalwood, can also make a space feel calm. Put a few drops on your pillow or diffuse them in your room. Magnesium can be found in fresh greens or as a supplement. It also helps relax muscles and sleep better.
Use techniques to lower your stress. One of the main reasons people can’t sleep is everyday stress. When you’re trying to fall asleep, racing thoughts, stress, and fear can keep your mind too busy. Making stress-reduction a regular part of your life can help not only your happiness but also the quality of your sleep. You can calm down by taking deep breaths, meditating, writing in a notebook, or even going for a short walk in the evening. The act of being thankful at the end of the day also makes you feel calmer and ready to sleep.
Regularly do physical things
Aside from being good for your body, exercise is also important for good sleep. Regular exercise can help you feel less stressed, boost your mood, and tire out your muscles in a healthy way that makes you want to rest. However, try not to do intense workouts too close to bedtime, as this can wake you up. Walk, ride a bike, do yoga, or do some other mild exercise for at least 30 minutes every day. Even light moving or stretching in the evening can help you sleep better.
Pay attention to the signs your body sends you to sleep
Each person has different sleep needs, and learning to listen to your body is one way to get better rest naturally. If you want to go to bed on time, pay attention to when you start to feel sleepy in the evening. Trying to stay up later even though you’re tired can throw your body off and give you a second wind, which makes it harder to fall asleep. Also, don’t force yourself to lie down in bed when you’re awake. Do something relaxing until you feel tired again.
Take your time and don’t give up
It takes time to naturally sleep better. If your body has been out of sync for a while, you might not see effects right away. Do what you’ve been told and give your body time to get used to it. Being consistent is very important. Over time, your efforts will pay off, giving you better sleep and more energy in the morning. When you put sleep first, your happiness and energy will probably get better, and your health and ability to bounce back will also likely get better.
