Sleep is undeniably a crucial part of our lives. It plays a significant role in good health and well-being all throughout your life. However, we often find ourselves lying wide awake at night when we should be slipping into dreamland. In light of this, let me share with you 16 tips on how to sleep higher better at night time naturally.
Maintain a Regular Sleep Schedule
Having a fixed bedtime and wake time promotes better sleep. Your body has its internal clock and sticking to a schedule helps regulate it. This continues even on weekends where you might feel the temptation to sleep in.
Create a Restful Environment
Make your sleeping environment as calm and soothing as possible. An ideal sleeping space should be dark, quiet, and comfortably cool.
Limit Daytime Naps
While power naps can be beneficial, long or irregular napping during the day can negatively affect your sleep.
Physical Activity
Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
Mindful Eating
Try not to go to bed either hungry or stuffed. In particular, avoid heavy meals within a couple of hours before bedtime. Your discomfort may keep you up.
Cut back on Sugar
Consuming a lot of sugar can give you a sudden energy boost which makes it difficult for you to sleep.
Avoid Caffeine, Alcohol, and Nicotine
These can interfere with the quality of your sleep.
Unwind Early in the Evening
Find ways to relax and unwind before bed. This could be reading a book, listening to soft music, or taking a warm bath.
Use your bed for Sleep and Intimacy Only
Don’t associate your bed with work or recreation. Let your body identify it as a place for rest or relaxation.
Limit Electronic Usage Before Bed
Exposure to the light emitted by phones and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep.
Manage Stress
When you’re stressed or anxious, you might have a hard time falling asleep. Hence, it’s essential to find healthy ways to manage stress.
Consider Natural Supplements
Certain supplements such as melatonin, lavender, and magnesium can induce sleepiness. However, they should be taken under a healthcare provider’s guidance.
Meditation and Deep Breathing
These practices can induce relaxation and promote better sleep.
Try Aromatherapy
Essential oils like lavender and chamomile are known for their relaxing and sleep-promoting effects.
Don’t Look at the Clock
If you wake up in the middle of the night and can’t get back to sleep, resist the urge to look at the clock as it can cause stress and make it harder to fall back asleep.
Seek Professional Help
If you’ve tried these strategies and still struggle with sleep, it may be time to see a healthcare professional. You could have a sleep disorder that requires treatment.
Achieving better sleep naturally is a holistic process that involves changes to many aspects of your life. But with consistent effort, excellent sleep hygiene can lead to significant improvements in the quality of your sleep. Remember, every small step takes you closer to the ultimate goal: a good night’s sleep.
