5 Ways to Sleep Better Naturally

Tuesday, October 30, 2018

     When you don’t sleep well, your body suffers. You’ll feel sluggish during the day, and you might notice increased levels of anxiety or a lack of focus. Poor sleep has been linked to all kinds of unpleasant health problems like diabetes and high blood pressure. Even though insomnia is a more severe sleep disorder, many people across the globe have nights when they can’t get themselves to fall asleep and stay asleep. 

     A lot of the behaviors you do leading up to your bedtime might be to blame for your poor quality of sleep. Having good habits in place is what sleep therapists call “good sleep hygiene.” Unfortunately, few people prioritize quality sleep today. That’s why it’s essential you follow these 5 ways below to help you sleep better naturally. 

5 Ways to Sleep Better Naturally
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1. Know when you need to go to bed

     So many people let their bedtime be decided by what they’re doing. While you might think bedtimes are only for children, adults also need to make sure they’re getting the right amount of sleep each night. Most adults need up to 8 hours of sleep. Learning how much time a night you need to sleep is the first step in creating a bedtime that works for your body. 

     Some adults need less sleep. Some need up to 10 hours a night. What makes you feel the most refreshed? Once you know, use a tool like sleepytime sleep calculator to determine the best time to go to bed each night. This time needs to take into account how long it takes you to get ready in the morning and how long you need to fall asleep. From there, it’s up to you to commit to this sleep schedule as much as possible.

2. Stay active during the day.

     While you shouldn’t engage in strenuous activity before bedtime, it’s vital you get up and move during the day. Doing cardio, aerobics, or even just walking during the day is a great way to improve your quality of sleep. Start making exercise essential, even if you just start small. While a sleep coach can help get you back on track if you’re experiencing severe sleep problems, it’s good to start with changes you can easily make.

3. Turn of your electronics.

     We all know how tempting it can be to keep your electronics near your bed. Scrolling through Facebook isn’t exactly a good way to unwind, is it? Individuals who use electronics like TV or cell phones within the hour before bed have a harder time falling asleep. This is due to the artificial light given off by these electronics. They tell your brain it’s time to get up since the sun is still out. 

     Instead, turn those electronics off before bedtime. Get into a routine of doing non-electronic activities before bed like light stretching, reading, or meditation. If you must keep using your devices, see if they have a “night mode” function that filters out the harsh light. 

4. Lower the temperature

     No matter what you prefer to keep the thermostat in your home during the day, you should start to lower it at night. The ideal temperature for sleeping is somewhere around 65 degrees Fahrenheit. Your body temperature naturally rises as you sleep, so this lowered temperature will help you stay comfortable.

5. Only use your bed for sleeping. 

     It’s sometimes fun to watch TV in bed or get your work done while under the covers. This might seem harmless, but you’re sending the wrong message to your brain. By staying awake while in bed, you’re teaching your body that this isn’t the right place to unwind. Your bed should only be for sleeping, so don’t use your bed for other types of activity. 

     Along those lines, if you notice yourself feeling anxious about not being able to fall asleep, get out of bed. The tossing and turning can go on endlessly if you let it, and it won’t help you get a better night’s sleep. Instead, “reset” your mind by leaving that space and going somewhere else. Like we said, your bed is only for sleeping. If you can’t fall asleep, you should be somewhere else until you feel drowsy. 

     We all need a good night’s rest if we want to wake up feeling our best. Luckily, these natural solutions will help you sleep better and wake to feel rested. If you struggle to get quality sleep, you’re not alone. Just realize it doesn’t have to be this way.

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