7 Natural Ways to Get a Good Night's Sleep
7 Natural Ways to Get a Good Night's Sleep
According to research, poor sleep has a massive impact on your brain function, hormones, and exercise performance. Lack of sleep can also cause you to gain weight and put you at risk for a wide range of diseases.
When it comes to getting a good night’s sleep, there are many natural ways you can try before reaching for the prescription pills. In this article, we take a look at seven of the most effective natural sleep solutions that are proven to help you sleep better.
1. Take a Warm Bath Before Bed
A relaxing bath right before bed will help to enhance the quality of your sleep. Studies indicate that you can fall asleep faster, sleep deeper, and stay asleep for much longer when you take a hot bath for about an hour and a half before bed. If taking a full bath at that time of night isn’t something you want to do, then an alternative is to simply bath your feet in hot water. This will help you to relax and significantly improve your sleep.
2. Get the Right Mattress, Pillows, and Sheets
You spend nearly a third of your life in your bed. That alone is reason enough to ensure that it’s as comfortable as possible. If you find yourself tossing and turning all night, then one of the most effective things you can try to help you get better sleep is to change your mattress, pillows, and sheets. Your bed not only has to be comfortable, but it should also be designed for the type of sleeper you are. Make sure your bed sheets are made from breathable linen to reduce sweat and skin irritation that can disrupt your sleep.
There are several benefits to exercising; from better moods, weight loss, and increased physical strength. But did you know it also helps you sleep at night? Allowing your body to go through physical work and exercise helps tire you out in the evening. Try waking up and going on a run or joining a class at your favorite studio to get your body up, active, and ready to begin the day. That way it will be thanking you when it’s finally time to sleep at night.
4. Use Herbal Tea and Essential Oils
Natural teas and oils can be really effective when it comes to helping you improve your sleep. Herbal tea is a great remedy to help you relax before bed. Chamomile, peppermint, and valerian can have sedative effects on the mind and body to promote sleepiness, as opposed to caffeine drinks that will keep you up longer. Another remedy to try before bed are the use of essential oils like Lavender, Roman Chamomile, and Frankincense which have been proven to help you overcome insomnia symptoms. Try infusing these oils into a diffuser so they fill your bedroom with calming aromas.
5. Meditate Before Bed
Meditation has long been known to be one of the best ways to relax before bed. When you practice relaxing and clearing your mind every evening, you make it a lot easier for your body and mind to fall asleep. Use meditation as a part of your nighttime routine, giving yourself time to unwind without any distractions, in order to get better sleep. There are a lot of different types that you can choose from, including guided meditation, yoga Nidra, and body scan meditation. Try out different techniques to find the one that works best for you.
6. Natural Sleep Aids
There are natural sleep aids that have been shown to effectively help users get a good night’s sleep, such as melatonin, valerian root, magnesium, passionflower, and glycine. These are among the best natural, over-the-counter sleep-promoting supplements that you’ll find. They can provide wonderful results if you suffer from bouts of poor sleep and are well worth trying. Just make sure that you try one supplement at a time so that you’ll know which one works best. Until you get to the root of your sleeplessness, these can be a great way to induce a proper night’s sleep.
7. Switch Off All Electronics
When getting ready for bed, you need to make sure that you switch off all devices such as your TV, laptop, phones, and tablets. Avoid bright screens for about an hour or two before you go to bed as they emit blue light that keeps you from sleeping well. It’s easy to fall asleep to your favorite late-night show, but that is oftentimes harmful to your ability to get a deep, restorative sleep. Instead of using devices that emit blue light, you can try reading, yoga, or listening to soothing music instead.
Everyone is different, so begin with getting to know yourself better. Observing this tip will mean that you know and understand what is right for personal sleeping habits. Cultivate your perfect bedtime routine that’s customized to your needs and make quality sleep a priority each night, so that you can take on the next day.
Written By Christine Huegel at Mattress Advisor