Getting A Good Night Sleep Is Very Important…
If you don’t have at least 6 – 9 hours of quality sleep per night you will feel tired and drained throughout the day. Not having enough sleep will directly affect your energy, mental and physical health, emotional balance, and productivity.
Did you know around 1 in 3 people suffers from mild insomnia?
That’s A Lot Of People!
Many of these people may start to develop bad habits, for example, start to take prescribed sleeping pills like Temazepam and Triazolam.
These pills may work but they will may you feel half asleep still when you wake up. They can also be very addictive and can be very toxic to the body. When mixed with alcohol and other drugs these pills can kill you!!
So we get it not getting enough sleep is not good for you at all, and the prescribed pills aren’t either!
How Can I Sleep Better Naturally?
1) Avoid Caffeine After Lunchtime
Did you know that caffeine can cause sleep problems up to ten hours after consumption?
Because of this, we suggest you avoid drinking energy drinks and coffee after lunchtime as it will play a big role in how fast you get to sleep!
Also by cutting down the number of sugary foods you have throughout the day will help to sleep better at night, avoid foods like sweets, cereal, fruit juice (apple and orange juice. etc.) and baked beans after lunchtime as it will play a big role in when you get to sleep!
Caffeine stimulates our nervous system which makes us more alert and energetic. This means if we drink coffee first thing in the morning then we won’t be able to sleep well later on. It’s best to avoid caffeinated drinks late afternoon or early evening.
2) Exercise Regularly
Exercise releases endorphins into your brain which helps you relax and even get deep sleep. If you do regular exercise before bed time you should aim to do this about 2 hours before bedtime.
For example, certain exercises like going for a run or going to the gym on a daily basis can help improve sleep because it helps to lift your mood and relieves stress, two major factors that play a part in helping you get better sleep at night.
We understand that most of us don’t have the time to go for a run or spend money to get a gym membership that we would barely every use!
If this is you then we suggest that you look into getting a home gym or a fold up exercise bike so you can exercise in the comfort of your own home! Both of these pieces of equipment will save you a lot of money in the long run and will help you achieve a better sleep naturally!
3) Eat A Healthy Diet
What you eat throughout the day does affect your sleep patterns. Foods rich in protein and low in sugar is essential for a good nights rest. Try to eat foods that contain magnesium (such as nuts), calcium (green leafy vegetables), zinc (meat/fish) and iron (leafy greens). These nutrients play an important role in maintaining a healthy nervous system.
Another way it could affect you is the TIME of day you eat! For example, eating big meals before you go to bed can drastically affect the time it takes you to get to sleep and lower the sleep quality!
We suggest you leave at least 3 hours between when you last eat a big meal and when you go to sleep because this will help you fall asleep a lot easier and you will sleep better.
Also, we suggest you avoid eating any acidic foods (fish, processed foods e.g. Ham etc. fruits and dairy products) and any spicy foods at least 2 hours before you go to sleep.
Meditation, deep breathing exercise and relaxation techniques are great tools to help you unwind and fall asleep quickly. You can try the 4-7-8 breathing method.
The key here is to focus on your breath, slow down and let go of any stressors from the day.
5) Make Sure You Have Comfortable Surroundings
Make sure you have a cool room temperature, no loud noises, dim lighting and soft pillows. Also make sure you have a quiet place where you can retreat to if needed.
6) Have A Routine
Have a set routine for the day. Set a same sleep time and get out of bed at the same time every day, turn off your phone, computer and TV. Don’t watch anything too exciting right before bed. Set fix hours of bedtime as this will help you sleep better.
7) Drink Plenty Of Water
Drinking lots of water during the day will keep you hydrated and prevent dehydration. Dehydration causes headaches, lethargy and poor concentration. But be careful not to drink a lot before going to bed as it may disturb your routine by having to wake up constantly at night for the toilet.
8) Keep Your Bedroom Dark
If possible keep your bedroom completely dark. A light bulb overhead or under a lampshade works just fine. Bright lights can trick the brain into thinking it is daylight time which can disturb your routine.
9) Take Liquids
Another way to help you sleep better naturally would be to avoid drinking a lot of liquids in the evening. This is because this can cause you get up and go to the toilet throughout the night which will disrupt your sleep.
Also, avoid drinking alcohol before bed. It may seem like it helps you get to sleep but it can really interfere with you sleep cycle so it is best to avoid this!
There are some other ways you can sleep better naturally – here are some natural sleep remedies:
Take A Warm Shower Before Bed
Taking a warm shower before bed then stepping into the cooler air will cause your temperature to drop more sharply. Because of this sharp temperature change, your metabolism will slow down faster and will also help prepare your body for a good nap.
Make Sure Your Room Is Cold Rather Than Hot
Throughout the day our bodies temperature naturally peak and declines. Our internal temperature is at its highest around lunchtime, and its lowest around 4-5 am. When we sleep, our body temperature declines!
Helping your body get a cooler temperature can help you fall asleep. Study also shown that bedroom temperature can greatly affect the sleep quality. The recommended bedroom temperature should be somewhere around 60-67 F for quality sleep. This trick is also effective for women going through menopause who experience hot flashes.
Only Go To Sleep When You Feel Tired
This tip may sound obvious, but many of us try going to sleep earlier to “get a longer sleep” but this is usually not the case! If you don’t feel tired or sleepy and you try going to sleep, your body won’t settle down cause you to stay up longer tossing and turns in bed.
Wear Socks To Bed
Research shows that having warm feet and hands can quicken the onset of sleep. This means that having cold feet stops you falling asleep faster and hence the National Sleep Foundation suggests wearing socks to warm your feet before going to bed, to prepare your body for sleep.
Don’t Go On Your Phone At Least 1 Hour Before Bed
I know this one can be hard for a lot of us but an increasing number of studies indicate that exposing yourself to bright light from blue screens and smartphones before going to bed, disrupts your quality of sleep. It is best advised that you switch off all electronic devices an hour or two before going to bed, which helps fall asleep faster.
You can also use a blue light filter if you smartphone has one so that even if you are checking your phone for some reason, the blue light filter will protect your eyes and retain your brain into thinking it’s night time.
If the above methods are not effective in improving your sleep, you can go for herbal supplements. One highly recommended supplement is Melatrol Natural Sleep Aid.
- Melatrol will help you maintain healthy sleep cycles, unlike other none natural sleeping pills on the market.
- It is the perfect drug-free solution for insomnia and is proven to help you relax and feel energized when you wake up the next morning.
- Melatrol is 100% tested and approved, and is used by many people around the globe.
As you can see your daytime habits can really affect how long it takes you to get to sleep, whether you get enough sleep and whether you have a good sleep without any interruptions. Improve your sleep hygiene with the help of above tips as this will also keep your energy level at its best.