How to sleep better at night naturally: If you are having trouble floating into a peaceful, nourishing sleep. You are not staying up at night alone. There are a lot more other people who suffer from poor sleep quality. Uneasy sleep is more than an inconvenience that leaves you lugging the next day. It can impact your emotional and physical health. It adversely affects your memory, concentration, and mood, and it boosts your chance of depression, obesity, heart disease, type 2 diabetes, and high blood pressure.
Luckily, there are natural fixes that can enhance your sleep.
How to sleep better at night:
Develop a sleep routine
It might seem attractive, but sleeping until late on weekend only disturb your biological clock and generate more sleep problems. Going to bed at the same time every night even on weekends, and on other days off helps to establish your internal sleep and wake clock.
Move your body
Aerobic exercise at least four times a week enhances sleep quality from poor to good. Fewer depressive symptoms, more energy, and less sleepiness during the daytime will also be noticed if you follow a regular exercise routine. Make sure to wrap up your workout session 3-4 hours before bedtime so that you are not too accelerated up to get a good night’s sleep.
Modify your diet plan
Cut out the drinks and food that include caffeine, such as tea, coffee, and soft drinks, by mid-afternoon. Make dinner your lightest meal, and finish it before a few hours’ bedtimes. Avoid spicy or heavy foods, which keep you awake with heartburn.
Also Read: Benefits of walking every day.
As per some studies, smokers are 4 times more likely to not feel well rested after a full night’s sleep than nonsmokers. Smoking also worsens sleep apnea and other breathing disorders such as asthma, which eventually make it difficult to sleep.
Hog the bed
Pet owners who sleep with their pets, experience sleep disorders regularly. And more than 82% of adults who sleep with children face problems getting a good night’s sleep. Dogs and kids are some of the biggest hogs and some of the poorest sleepers.
Keep it temperate, not tropical
A temperate room is more conducive to sleeping than a tropical one. Striking a balance between the thermostat, the bed covers, and your sleeping attire will reduce your core body temperature and help you drift off to sleep faster and more deeply.
Make it black
Light tells our brain that it is time to wake up, so make your room dark as much as it is possible to sleep. Even a small amount of light from your cell phone or computer can disturb the production of melatonin, a hormone that helps regulate sleep cycles and overall sleep cycle.
Go to bed for sleeping only
Your bed should be used for sleeping only, not working, watching tv, using a mobile phone, or eating, or If you wake up during the night, skip switching on your laptop or TV and do something soothing like meditating, deep breathing, or reading until you feel tired again.