3 Natural Ways To Get Better Sleep
Poor sleep can lead to daytime fatigue, lack of concentration, memory issues, and moodiness. It can result in physical changes, such as poor coordination and hunger with unhealthy cravings. If you’ve had a bad night’s sleep, you may misjudge people’s responses in social situations, leading to misunderstandings and arguments.
The longer sleep deprivation lasts, the more severe the symptoms. Thankfully, there are natural ways to achieve better sleep. Read on for tips on getting a good night’s sleep without relying on medication.
1. Take Supplements
Some supplements are believed to help people get to sleep and stay asleep. When used correctly, these supplements can help improve nighttime rest, leading to a better daytime experience. Melatonin, for example, is a well-known option. The brain produces melatonin naturally as night falls to prepare the body for sleep. However, it’s available as a pill to help individuals who have trouble winding down for bed. Since it helps with your circadian rhythm, it’s particularly useful for those who are experiencing jet lag or work swing shifts.
However, melatonin can cause dependence. Choosing sleep pills or sleep gummies with magnesium can help you fall asleep without relying on melatonin. Magnesium has been shown in a recent study to help individuals achieve better sleep. Some supplements also have chamomile, which relaxes you and offers a mild sedative effect to assist with sleep.
Aromatherapy, with the right fragrance, like lavender, can ease you into a solid night’s sleep too. Lavender is safe and natural and is used in baby lotions and bath products to create a peaceful night’s rest. When ingested, passion flower can weaken symptoms associated with insomnia and anxiety. Valerian root is another option that eases mental health conditions and related sleep issues, helping individuals to rest. Thankfully, taking natural supplements is an easy way to approach sleep difficulties.
2. Prepare Your Bedroom for Sleep
You get in bed and cover up with your blankets. A warm breeze blows in through the window, and the TV is on. You wonder why you have trouble sleeping. You need to prepare your bedroom for sleep or you may find yourself staring at the ceiling hours after lying down. For starters, your bedroom should be cool, with 65 degrees Fahrenheit being ideal. Your body temperature naturally drops when you sleep because a lower core temperature makes you drowsy. If you find it too chilly, add a blanket to your bed or wear warmer pajamas.
Your room should also be dim to help you sleep. Use blackout curtains or blinds to block light from street lamps, cars, and even the moon. That also means no indoor lights either, so shut off the TV. Or better yet, remove it from your room entirely. It’s best to use your bedroom primarily for sleeping or sexual activity. Don’t work from your bed. Don’t eat in bed. Don’t watch TV while you go to sleep. Your body should expect to sleep when you enter the bedroom. Don’t gear it up for dessert and an episode of Friends when all you want is some shut-eye.
People who have televisions in their rooms run into another problem at night. The sound. Your bedroom should remain quiet at bedtime. The sound of a TV program or even music is likely to keep your mind — and therefore, your body — awake. If you live in a noisy neighborhood or simply can’t stand the silence, try using a fan to create white noise. The constant hum of the fan will drown out outside noises while creating an even sound that won’t disrupt sleep.
3. Develop a Sleep Routine
In addition to preparing your room for bedtime, you should prepare yourself for it as well. You may be tempted to go out with friends on a Friday night and stay out past midnight. Then, since it’s the weekend, you sleep in until noon on Saturday. While an occasional night out is fine, it becomes a problem if it’s a habit. Regularly changing your sleep routine will interfere with your biological clock, causing sleep issues. You should try to go to sleep and wake up at the same time every day of the week. That includes weekends, holidays, and other days off.
People who have trouble falling asleep may resort to alcohol in the evening. Sure, it often helps you relax and even fall right asleep. But alcohol interferes with sleep patterns that help you wake up refreshed. Plus, when it wears off, you may wake up naturally and then have a hard time falling back asleep. Instead, try a glass of warm milk. People have used warm milk as a sleep aid for centuries. It stimulates chemicals in the brain that are related to restful sleep.
You should also refrain from using electronics. Most people watch TV up until bedtime. Or they’re on their phone. Or maybe they’re on a computer or gaming system. Regardless of the device, the blue light emitted from them stimulates the brain, making it difficult to fall asleep. What can you do instead? Read a book. Draw. Meditate. Write a to-do list for the upcoming day to clear your mind. Take a shower or bath. Try something new that relaxes you, and perhaps you’ll find that it’s much easier to fall and stay asleep.
Deeper Sleep the Natural Way
You can achieve deeper, longer sleep without using medication. It’s amazing what a few adjustments to your day can do. Your body takes its cues from your actions, so developing a sleep routine is essential for a good night’s sleep. Stay active during the morning and afternoon and leave the evening for relaxing habits. This will prepare your body for rest, helping you fall asleep quickly and sleep deeply all night long.