After a long day at work, many of us simply can't wait to have dinner, go to bed and sleep. It is an activity that relaxes us. It also gives the body a chance to develop and grow normally. Our minds calm down and internalize everything that we have learned during the day. As we sleep, our muscles get a chance to relax and rebuild as well. If we are recovering from an illness, sleeping gives the body a chance to heal without too much interruption from movement. Hence, convalescents are encouraged to relax in bed and get as much sleep as possible. As such the importance of sleep in our lives is paramount.
Health providers encourage us to get between 7 and 9 hours of sleep daily. However, the active lifestyles we live today prevents us from sleeping that long. The demands of work and late night entertainment make it so bad that we barely get six hours every night. Some of us can't even sleep without struggling and end up suffering from insomnia. This causes them to use sleeping pills. For such as these, here are 10 tips that will definitely help with a better sleep naturally.
Do not consume any caffeine before you sleep
One of the most commonly available stimulants today is caffeine. It can keep you awake for long periods of time. Coffee is often consumed in the morning to stimulate the body and wake us up. Therefore, taking it too close to bedtime will definitely cause you to stay awake and lack sleep. As such, stay away from consuming products that contain caffeine before you sleep. Examples of such include cola, coffee, chocolate, tea and some pain killers. Avoid them for between 4 and 6 hours before you settle down for the night. Another stimulant to avoid is nicotine because it can keep you up at night too.
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Eat a light dinner
One of the causes of sleeplessness is eating a heavy meal that causes indigestion. The body stays active while trying to handle all the food in your tummy. Therefore, if you are going to eat heavy, make sure to do so a couple of hours before bed. This will give you time to handle the food you have consumed and relax before bed. If you feel hungry, consume some snacks. Carbohydrates or dairy are ideal for promoting sleep naturally.
Equip your bedroom to stimulate falling asleep faster
Our minds and bodies are wired to associate specific environments with sleep. These are the ones which are dark, quiet and cool. It is easier for us to fall asleep in such conditions. Hence, you can fall asleep faster by creating such an environment in your bedroom. Reduce the volume of any entertainment units outside your bedroom. If this is impossible, wear some earplugs. Moreover, you can set up a white noise appliance in your bedroom to give an effect of constant, soothing sound. To keep your bedroom dark, utilize curtains that are heavy or blackout shades. An alternative to this is a face mask. Cool temperatures ranging from 15 to 24 °C are ideal for sleeping too. In addition to that, ensure that your bedroom is ventilated, your bed is comfortable and is equipped to give you a comfortable surface to sleep in. This is a natural way to fall asleep.
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Lavender aromatherapy
One of the sweetest smelling herbs today is lavender. Soft purple in color, it is well known for helping us sleep. If you can find some fresh lavender flowers, place them in a vase in your bedroom. Give the herb half an hour for its sweet essence to spread around the room. After that, you can go to bed and it will soothe you to sleep in minutes. Lavender is one of the most effective natural methods of promoting sleep.
Create a routine that soothes you prior to going to bed
Each of us has a specific activity that relaxes us. Examples of such activities are light reading, taking a bath, exercising or watching television. You can perform one of these activities right before you go to bed. It will naturally increase your chances of falling asleep quickly. In the same note, avoid activities that are stimulating. Examples of these are working or discussing issues that are emotional. These can cause you to release a stress hormone known as cortisol that increases your alertness. If you have some problems that you cannot shake, write them down and put them aside. This will externalize them and help you sleep quicker and better.
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Wind down your day and clear your mind before going to sleep
Thanks to the pressures of daily life, many of us are anxious and stressed throughout the day. We can carry these feelings to bed when we go to sleep at night. Chronic worry or anxiety keeps our minds stimulated and we are unable to sleep easily. If they get out of hand, they can even lead to insomnia. Therefore, if you are worried or have chronic anxiety, then you can take some steps to relax before you go to bed. In addition to that, if you find yourself constantly stressed, you can take measures such as regular meditation to relax yourself before bed. Seek to maintain a calm, positive perspective in life. It helps you to stay stress-free and sleep quicker at night.
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Only go to sleep when you are truly exhausted
Sometimes we go to bed when we are not very tired. This results in incessant tossing and turning. It can also be frustrating. If you get in bed and are not asleep in 20 minutes, simply get out and go to some other room. Engage in a relaxing activity such as reading or listening to soothing music. Keep it up until your are tired. After that, you can go to sleep naturally.
Engage in exercise during the day
One of the way to stay healthy and fit is to exercise regularly. It keeps our bodies and minds healthy. Regular exercise is also an effective way to promote quicker, natural sleep. Firstly, it makes us tired. As a result, we are fatigued enough to sleep quickly. Secondly, exercise is able to reduce the symptoms of sleep disorders such as insomnia and sleep apnea. Moreover, it makes us spend much more time in deep sleep. This is the time during which our bodies and minds get restored and refreshed. If you want powerful sleep benefits, then you should engage in vigorous exercise. However, light exercise can also help. As such, foster a habit of exercising regularly to sleep faster naturally.
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Go to sleep and wake up at the same time every day
We all have an internal, biological clock. It records and regulates our natural, internal rhythms. You can set this clock such that it causes you to fall asleep and wake up at specific times naturally. In doing so, the quality of your sleep increases. Pick a bedtime when you normally feel quite tired. This prevents you from tossing and turning in bed. Also, ensure that you wake up at the same time every day. This sets your internal clock such that it recognizes your sleeping and waking times. If you maintain this pattern strictly and space out your sleeping and waking time such that you get enough sleep, you may not even need a clock to wake you up in the morning. Keeping this pattern strictly allows you to go to sleep naturally.
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Do not sleep in
You should avoid sleeping in at all costs. It is tempting to enjoy a few more hours of sleep in the morning when you do not have anything to do early in the day. If you sleep in, you will experience symptoms similar to jet-lag after you wake up. If you have to make up for a previous late night, then nap during the day instead of sleeping in. Maintain this principle even on the weekends. In this way, you can pay your sleep debt without disturbing your natural sleeping and waking rhythm.
The Important Take Away
It is very important to enjoy quality sleep every day. It makes a positive contribution to your physical and emotional health. Some natural ways to fall asleep are indicated above. You can utilize them so as to get your rest every night without the use of supplements. These tips are easy to achieve and have lifetime results.
