5 Natural Ways To Improve Your Sleep

5 Natural Ways To Improve Your Sleep

Getting a good night’s rest can be refreshing and rejuvenating. For millions, though, a good night’s sleep seems just out of reach. People of all ages across the globe suffer from occasional to chronic insomnia.
Insomnia is a condition that interrupts your ability to fall asleep or stay asleep. If you are suffering from this problem, you may be hesitant to turn to harsh medications to help you fall asleep and prefer natural ways to fall asleep. Here are 5 ways that you can help improve your sleep naturally.



Eliminate Caffeine
The morning cup of coffee seems to be a staple beverage for many people. However, caffeine is not just in coffee. Caffeine can be hiding in the cola you drink, the tea, and even some of the foods you eat. While eliminating caffeine out of your diet 100% may not be possible, try to limit your consumption of caffeine to the mornings only. Prevention Magazine tells us that ingesting caffeine, even 6 hours before bedtime, can disrupt it.
Exercise
Not only does exercise help you maintain healthy body weight and better mental outlook but a Sleep Foundation study found that those who exercised were less sleepy during the day and slept better at night.
While a new exercise routine may leave you a little tired at first, regular exercise will give you more energy and help you fall asleep at bedtime. This may have to do with the chemicals released by the body when you exercise. The neurotransmitters released by the brain during exercise have all sorts of beneficial properties and improved rest is one of them.
Meditate
Meditation has a restorative effect on the brain. There are all sorts of benefits that meditation can have for a person. Many of the benefits of meditation include reduced stress and a better ability to cope with difficult issues in one’s life.
Meditation is also great for insomnia. A Harvard study found that mindful meditation helped combat insomnia. It invokes a relaxation response in those who participate in helping them relax enough to fall asleep quickly and stay asleep through the night. If you are not familiar with how to meditate there are many guided meditation audio programs that you can buy or check out from your library.



Sleep Hygiene

Resting hygiene is a practice to help you recover better at night. It has to do with environmental cues. These environmental cues should be taken into consideration if you aren’t sleeping.
• Use the bedroom for sex and resting only
• No electronics
• Keep the room dark and quiet
• Keep your room cool
• Have a good mattress
• Set your alarm clock away from your bed
Get Up Every Morning
Getting up at the same time every day and avoiding naps helps your body follow a circadian rhythm. According to Very well, we need this to rest well at night. There are two really important elements in this step.
1. Stop hitting the snooze and train yourself to get up at the same time every day. If you hit the snooze button once or twice (or 6 times), you are not really training yourself to get up at the same time every day. If you know you do not need to get up until a7:30, stop setting your alarm for 7. Save yourself the 30 minutes of interrupted rest and set the alarm for 7:30, get up the first time it rings.
2. NO NAPS. If you are not used to getting up in the morning, then this may be the hard part for you. Napping can throw you off for sleeping at night because you simply are not tired enough to get to bed on time. Skip the nap (and the caffeine), and stay up so that you can get a good night rest.

Now you have an arsenal of information about natural ways that should help you fall asleep faster at night. Remember, finding what works well for you may take some playing around. So, if you don’t get it right the first night or two don’t give up.
These strategies are proven to work. They just take time. Give them a few weeks and you should be sleeping soundly.







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5 Reasons You Maybe Losing Quality of Sleep

5 Reasons You Maybe Losing Quality of Sleep

Do you think that you sleep well enough at night? Chances are, if you are reading this right now, you suspect that you aren’t sleeping as well as you would like. But worry not, as there are simple things you can change tonight that will greatly improve your quality of sleep. While overall amount of sleep is important, it is equally important that your time asleep be truly restorative.



Itching to find out some hidden sleep traps that are possibly affecting your quality of sleep? Then let’s check them out!

Not Sleeping In The Dark

The number of people sleeping with the lights on has consistently increased, with their reasons ranging from one thing to another. However, what often coincides with this exposure to light is disruption of your body’s natural circadian rhythm. In the dark, the neurotransmitter/hormone melatonin is produced, which promotes deep restful quality of sleep.

However, artificial exposure to light breaks down this chemical, so that you are not truly experiencing the restorative effects of deep sleep. The simple fix to this is to ensure you sleep in a room as dark as possible. You should notice a difference in the way your body feels following a week of good sleep.

Sounds Wake You Often

Let’s say that your room is perfectly dark, but you are still tossing and turning due to the tiniest annoying noise. Let’s just say true silence is deafening. What can be done about that? Obviously sound proofing is a viable option, but there is one thing that is superior to that. Introducing white noise- a controlled, consistent low “hum” that tends to drown out other minor nuisances.

Take for example a fan running in the room. It is not noisy enough to be acutely annoying, but is still soothing with its ever present whirring. There also exist specialized white noise machines, which can mimic sounds such as rain, or waves gently crashing on the shoreline. This can contribute to a truly serene sleep experience.



Eating Too Much Before Bed

Those it might sound straightforward that eating too close to bedtime is a bad plan, a staggeringly large number of people still do so religiously, night after night. This poses a problem for a couple reasons.

Firstly, eating a large meal causes food to rest on your stomach for a longer time, which can cause discomfort and inability to sleep.
Secondly, with food in your stomach, the likelihood of experiencing reflux is much higher when you lay down. Many people experience nocturnal acid reflux, which can be serious if inhaled into the lungs unconsciously.

Consuming Stimulants Too Late Into The Day

Most of us drink some sort of stimulant based beverage during the day, whether that be coffee, tea or something of the sort. These are generally accepted to be safe, but can be troublesome when taken too late in the day. While caffeine is common in many of them, it does take about 4 hours to be completed eliminated by the body. So, if you go to be at 10PM every night, stay clear of 6PM if you must have one last booster.

Your Mattress Is Sub-par

When a bout of sleeplessness ensues, the first thing people seem to turn to is some sort of sleep aid. While there are good and bad sleep aids, other avenues should be explored first. Your mattress is one such avenue. If you’ve had your mattress for more than a few years, chances are it’s less efficient than it was yesterday. Springs go out of place, sponge sinks in and bed bugs accumulate- making sleep less restorative and instead a nightly battle.







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