10 natural methods to get a good night’s sleep
Sleeping is essential to a person’s physical and mental health. However, the Centers for Disease Control and Prevention reported that one in three American adults does not get enough sleep each night. Not getting enough sleep can lead to many health problems, including obesity, cardiovascular disease, and depression. Moreover, a drowsy person is more likely to get into an accident, like a car crash or falling down a flight of stairs.
To keep the body in tip-top shape and prevent potential accidents, try the following tips for a good night’s sleep:
1. Set a sleep – schedule
When creating a sleeping schedule, make sure to follow your body clock – also known as the circadian rhythm. This is the body’s natural internal schedule, which dictates when a person feels lively, sleepy, and hungry. For example, the body starts producing cortisol in the morning to wake people up.
Set a bedtime to follow every day, even on weekends. Avoid napping nearing bedtime as much as possible. In this manner, the body can adapt and naturally feel lethargic when it is time to sleep.
2. Exercise during the day
One of the benefits of exercise, aside from managing weight, is better sleep. People who exercise every day not only get a boost during the day but also sleep better at night.
Exercise also improves insomnia and allows the body to restore itself better during sleep. Try to get 20 to 30 minutes of exercise every day.
3. Use the bedroom only for sleeping
Create a strong association between the bedroom and sleep. In this manner, a person unconsciously becomes sleepy just by being in the bedroom.
To do this, avoid working, doing any hobbies, or even exercising in your bedroom. Additionally, keep gadgets stored in another room. If you must have a phone in the room, put it somewhere farther than your bedside table.
4. Take the time to prepare for bed
Before heading to bed, try to squeeze in some relaxing activities. This includes taking a warm shower, reading a good book, or listening to music. Doing so helps the body calm down and prepare for sleep.
5. Improve your sleep environment
The environment plays a significant role in getting good sleep. Keep the bedroom cool, quiet, and dark. All of these characteristics signal the body that it is time to sleep.
6. Clear the mind and do breathing exercises
A person under a lot of stress is unlikely to sleep well at night. To resolve this, lay on the bed and breathe slowly. Inhale through the nose and exhale through the mouth. Repeat this several times. Try not to think of anything else and focus on breathing.
To remove the pressure of needing to fall asleep, aim for relaxation, not sleeping.
7. Avoid eating a lot before sleep
It is best to not eat large meals two hours before bedtime. A heavy meal – especially spicy and acidic foods – may cause indigestion and heartburn. Refrain from eating sugary foods and refined carbs as well. These foods may keep you awake or pull you out of deep sleep.
8. Limit alcohol and caffeine intake at night
Some people drink a small amount of alcohol to help them relax. However, it’s tricky to find the right balance. If it’s not done right, it can interfere with a person’s sleeping patterns and cause him to wake up in the middle of the night.
Caffeine, on the other hand, is a known stimulant. Depending on the person, consuming drinks with caffeine may cause sleep problems up to 12 hours after drinking.
9. Stop smoking
Smoking has a long list of adverse effects, especially respiratory and cardiovascular diseases. Poor sleep is another item on that list. Nicotine is a stimulant that can disrupt sleep, and smoking, especially close to bedtime, may keep a person awake.
10. Try to stay still
A person having a hard time falling asleep should avoid tossing and turning. It only frustrates the person more and may keep him/her awake. It is best to get out of bed first and do an activity that helps the body relax.
Sleeping is essential to a person’s physical and mental health. Try these tips to get better sleep, along with other natural ways to rest better.
