Sleep does so much more than leave you feeling rested — it’s crucial for your brain and body.
While you’ve likely seen plenty of sleep remedies on the pharmacy shelf, you can get more sleep the natural way. Just implement a few simple steps.
You can start with small changes and work your way up toward healthier sleep habits.
1. Get Enough Sleep
The first thing to do is get enough sleep. You will have a harder time falling asleep if you are tired or even slightly sleepy. If you feel like going back to bed, then just go ahead and do it. Just make sure you don’t stay up too late.
2. Exercise
Exercise helps you fall asleep faster. When you exercise your body releases endorphins which makes you feel relaxed and calm. It’s best to do light to moderate-intensity activity at least 1 hour before bed.
3. Stay Away From Caffeine
It takes up to 6 hours for your body to get rid of the caffeine from coffee or energy drinks.
4. Get Into A Routine
Try to go to bed and wake up around the same time every day regardless of the day of the week. Your body likes routine so staying on a consistent sleep cycle will help you feel tired and fall asleep faster.
5. Take A Warm Shower
Taking a warm shower an hour or so before bed can help you sleep better. The warmth of the water makes you feel relaxed and it will help lower your core temperature, and that’s a circadian sleep signal. We know that your core body temperature needs to drop by about 2 to 3 degrees Fahrenheit to initiate good sleep and then maintain deep sleep.
A warm bath or shower brings all of the blood to the surface. You are charming the heat out of the core of your body to the surface of your body.
6. Keep The Room Dark
Make sure your room is dark when going to sleep and keep the lights off. Even if it’s a dark room, light can shine in and disrupt your sleep. If you need to get up in the middle of the night, try to keep the lights to a minimum or wear a pair of dark shades if possible.
7. Get Comfortable
Make sure your bed and bedroom are comfortable for you. Your mattress might be too hard or soft or your room might be too warm or cold. Experiment with what feels right for you.
8. Silence
A quiet environment helps you sleep better. This means turn off the TV, radio or any other source of noise. If you can’t turn it off, try to lower the volume. If that’s not an option either, try using headphones and listening to soothing musicor white noise.
9. Silence Your Mind with Calmind
Your brain should be just as quiet as your surroundings. Do not think about anything work-related or stressful. Instead, think about something calm and soothing like the ocean or a quiet forest. Or try Calmind. Our sensory-focused sleep stories are designed to calm your mind and help you to drift fall-asleep.
10. Reading:
Reading before bed can be very relaxing. It’s best to read something light and relaxing, like fiction. Make sure it has no traces of horror or mystery.
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This article was written to help the reader learn 10 Ways to Sleep Better Naturally.
Sleeping is important for everyone and if you’re not getting enough sleep it can severely impact your life.
If you’re still having problems sleeping after trying some of these tips, you should go see a doctor.
