It is crucial to get natural, quality sleep, but how should you do it? This guide shows how to naturally get better sleep.
Are you tossing and turning, struggling to get enough sleep?
You’re not alone. In fact, about 70% of Americans say they get inadequate sleep once a month. Another 11% say they don’t get enough sleep every night.
Failing to get enough sleep each night might make it difficult for you to focus throughout the day. It can affect your reaction times, mood, alertness, ability to learn, and your memory. Exhaustion is one of the main reasons for on-the-job accidents and car crashes, too.
If you’re not getting enough sleep each night, it could impact your quality of life. Do you want to get better sleep the next time you hit your pillow? Here are a few tips that can help.
By learning how to sleep better, you can get the rest and relaxation you need. Then, you can ensure you’re recharged and ready to take on the day ahead.
Discover natural ways to sleep with these tips today.
1. Adjust Your Environment
First, take a look at your bedroom. Different factors in your sleep environment can impact your ability to get better sleep.
Your Mattress
Is your mattress old and lumpy? If your old mattress is causing back pain, it’s time to toss it out. Without proper support, your spine won’t remain aligned, which can cause neck pain, too.
Do you wake up in your own bed feeling stiff every morning? Try sleeping on a different mattress one night. Take notice if you feel more comfortable sleeping on a newer mattress.
If you do, your bed is probably the reason you’re not getting enough sleep.
This pressure relief mattress might help.
Try to replace your pillows every two years and mattress every 10 years. Switching your bed and mattress can let you sleep in comfort. You won’t have to worry about waking up in pain (and dealing with that pain throughout the day), either.
The Thermostat
What temperature is your room set to at night? If the room is about 75°F or below 54°F, it could impact your ability to sleep. Instead, aim for a temperature between 60 and 67°F.
If you don’t want to affect other members of your household, consider placing a fan in your room. Make sure the fan isn’t too loud, though. The noise might impact your ability to fall asleep.
Disruptive Noises
Your brain continues processing sounds, even when you’re trying to get better sleep. If a sound is loud and distracting, it can keep you awake. Try to remove any sources of noise from your room.
If you have a pet who moves around at night, move them into another room. Turn off your TV before bed and let your phone charge in another room, too.
There are some noises (like loud neighbors) you can’t do anything about.
Consider using a white noise machine to cover the noise with a soothing sound.
2. Rely on the Light
If you want to learn how to naturally sleep better, consider the lighting in your room.
When you’re exposed to light, your brain will stop producing melatonin. Melatonin is a hormone that helps you sleep. Without it, you’ll feel alert.
Darkness produces the opposite effect to help you drift off.
To learn how to sleep better, make sure to shut the lights off before you go to bed. Then, brighten your mornings with a sunrise alarm clock. As the light slowly brightens, your body will stop producing melatonin, allowing you to focus on the day.
3. Start Moving
Try to exhaust yourself during the day with a little exercise. Exercise helps your muscles remain aligned with your circadian rhythm. It can influence your natural melatonin production, too.
Since exercise can make you more alert, try a heart-pumping workout in the morning.
Try lighter exercises before bed, such as stretches and yoga.
4. Don’t Sleep In
Adults need between seven and nine hours of sleep every night. Inadequate sleep could increase your risk of obesity, diabetes, and heart disease. You might live a shorter life as well.
As you start using these natural ways to sleep, try to avoid sleeping in. Sleeping in on the weekends could impact your natural body clock. If you sleep in on Sunday, your body might want a little extra sleep Monday morning.
Your body and brain don’t know how to differentiate between weekends and weekdays. Failing to stick to a schedule could impact your sleep schedule. Staying up too late and sleeping in too long can impact that schedule.
When you do need sleep, your body might think you want to stay up again.
Avoid sleeping in to keep your mind and body on track.
5. Limit Caffeine
Try to avoid how much caffeine you drink at least six hours before you go to bed. Otherwise, the caffeine in soda or coffee could make it difficult for you to fall asleep.
6. Don’t Nap
Remember, you want to keep your body on a schedule. Try to avoid napping, even if you’re tired in the middle of the day.
Taking a nap could impact your ability to fall asleep at night. Instead, try a few exercises to get your heart pumping again.
7. Reduce Your Stress
Stress can also influence your ability to fall asleep. Try yoga, breathing exercises, or meditation before bed. Make an effort to relax your mind and body.
Stress causes your body to produce cortisol, which can wake you up. By reducing your stress levels, you can start getting better sleep.
8. Establish a Routine
Once you start using these tips for better sleep, stick with it!
Try to establish a sleep routine for yourself, too. First, make sure to go to bed at the same time each night. Wake up at the same time each morning, too.
Sticking to your schedule will help your body recognize when it’s time to wake up and fall asleep.
Try repeating the same activities before bed, including brushing your teeth, reading a book, and meditation. Repeating these tasks will trick your brain into recognizing it’s bedtime.
Start Getting Some Shut-Eye: 8 Ways to Get Better Sleep
Ready to get better sleep? Try putting these eight tips to the test! With these tips, you can relax before bed and finally get the sleep you need.
Otherwise, failing to get the sleep you need could impact your overall health.
Searching for more tips? Explore the Health and Wellness section of the blog today!
