6 Tips On How To Sleep Better At Night Naturally
It is important to maintain a healthy lifestyle in order to ensure that you live longer and maximize your potential. One of the best things you can do for yourself is to get a good night’s sleep every night.
Here are six tips on how to get a good night’s sleep naturally without having to take drugs:
1) Create A Routine
Set up a routine before bedtime of about 30-60 minutes that will relax and slow down your body such as taking a hot shower or bath, reading something light (not stressful), stretching, meditation, yoga, etc. try not to use this time for work activities such as checking emails because it stimulates your mind which is counterproductive if you want to go to sleep and be relaxed enough so that the body can fall asleep.
2) Do Not Drink Caffeine
Do not drink caffeine within 8 hours of your desired bedtime because caffeine has the effect of making you feel energized for a while but it does not last long so once the effects wear off you will start to feel drowsy which is why many people have trouble staying asleep. If necessary, drink decaf coffee or tea before 4 PM so that there are no negative effects on your sleep cycle. The only time caffeine should be consumed is first thing in the morning after waking up to ensure that you do not enter into a better sleepy state at any point during the day.
3) Avoid Alcohol Close To Bedtime
Alcohol consumption close to bedtime may help induce sleep but the quality of sleep will be poor. If you are having trouble falling asleep, this should be avoided because while you are sleeping your body is trying to metabolize all the toxins in your system and alcohol consumption makes it more difficult for this process to happen which can lead to feelings of tiredness and grogginess once you wake up. A warm bath before bed will help you sleep better and stay asleep longer.
4) Have A Warm Glass Of Milk
Milk contains tryptophan which helps with relaxation and easing anxiety before bedtime. It also has a calming effect on the body and mind so make sure that you drink a warm glass of milk approximately one hour before going to bed (if you’re lactose intolerant, consider having organic almond milk instead). A good night’s rest will help you stay healthy, feel energized throughout the day and be more focused on a daily basis. You will also have a higher mental capacity to solve problems and think creatively.
5) Have Some Chamomile Tea
If you are having trouble sleeping, some studies have revealed that drinking chamomile tea before bedtime helps with quality of sleep and relaxation. Therefore, try having some warm chamomile tea approximately one hour before going to bed. Chamomile tea is great for relaxing before bed and will help you get a good night’s sleep.
6) Get Rid Of External Sources Of Noise
Try and get rid of all external sources of noise such as loud televisions, electronic devices like smartphones and computers which produce a lot of light, etc. because this will make it more difficult for you to fall asleep faster and relax leading to poor overall sleep schedule during the night. The sleep environment can also affect your sleeping habits. Make sure that the room is cool, dark and comfortable for optimal sleep quality.
Talk to your doctor about alternative insomnia treatments. There are several over the counter natural treatments that can help you sleep better and promote healthy sleep.
Melatonin is a natural sleep medicine supplement that helps regulate your body’s circadian rhythm, which is the 24-hour biological clock that determines when you are tired or not. Melatonin can help reset this clock, ensuring that you sleep at the right time every night. Patients who have problems falling asleep often find melatonin supplements to be very effective.
Valerian root can also be used as an insomnia treatment for some people because it has sedative properties. However, since valerian does have side effects such as headache and drowsiness, it should only be combined with other treatments or taken under supervision of a doctor.
CBD oil is also becoming more popular among those with sleep problems. This is because CBD oil can promote better sleep. If you find that cannabis makes you too drowsy, then try taking a small dose about an hour before bedtime for it to have the right effect.
A study in 2014 found that people who took L-Tryptophan supplements daily had better quality of sleep than those who did not take it. It was concluded that this amino acid increases the body’s serotonin levels which lead to increased production of GABA (another calming neurotransmitter) and melatonin (the hormone responsible for inducing sleep). A separate study conducted earlier this year confirmed these findings, suggesting that L-tryptophan can be considered an effective treatment for insomnia.
Sleep quality can be affected by many factors such as lifestyle, exercise and diet. By meeting the recommended daily intake of protein (50g for women and 60g for men), carbohydrates (275g) and fat (65g), most people can improve their sleep quality.
By following these sleep hygiene tips, you’ll be well on your way to getting the sleep that you need. Good night!
Sleep apnea is a serious condition where the throat and airways make loud snoring sounds during sleep. If you experience periods of not breathing properly during sleep, consult your doctor for guidance about an appropriate treatment.
Many people with sleep apnea are overweight meaning they have excess fat around their neck area which narrows the airway passage. By losing weight, obstructive sleep apnea sufferers can reverse breathing problems and improve overall sleep quality.
Of course, getting proper medical treatment is still important even if you want to use these kinds of supplements because many times insomnia can be caused by a physical or mental illness and should be treated as such.
Thank you for reading my article. I hope this information helps you to have a better night’s sleep tonight!
You may also enjoy reading: 5 Natural Ways To Boost Your Energy Levels.