According to a study, most humans require an average of 7-9 hours per day. This could be different for different age groups. For instance, women in their pregnancy period require more amount of sleeping hours. Similarly, infants and newborns require more sleeping hours. The crucial point here to be noted is that an individual should contribute at least 7 hours out of his sleeping schedule.
Not getting a complete 7 hours of sleep can not only make you feel drowsy but can also make you lose your concentration power. In certain cases, it can even lead to insomnia, narcolepsy, or even sleep apnea.
Here are a few ways through which you can sleep better at night naturally:
- Wake up early!
A simple habit such as waking up early can help you sleep better at night naturally. The catch is that it isn’t as easy as it sounds. Your body’s cycle of waking up early is only possible if you get to bed on time. Read on to know more about simple ways through which you can easily wake up early.
- Get your daily exercise
Calm your senses down by incorporating any form of exercise into your routine. This exercise could be anything, from yoga to meditation to a high-intensity workout, the choice is yours to make! By exhausting your body you will feel a natural urge to go to bed early and go about your regular day. The best part about this habit is that your body will thank you someday as it helps you sleep better at night in a natural way.
- Keep track of your food intake
The food you include in your diet can make and break your diet. Usually, food items like coffee and alcohol should be consumed in a minimum quantity to avoid any unwanted side effects. Try to avoid a heavy diet just before your bedtime as it could negatively affect your digestive system.
- Incorporate natural sleep-inducing items
Inflammation is one of the leading causes of sleep disorders and including food items like chamomile tea can drastically improve your health and well-being. Another way of sleeping better at night naturally includes incorporating the use of ashwagandha-rich tea in your routine.
- Decrease gadget use
Try to decrease or completely eliminate completely the use of electronic gadgets before your bedtime as the blue light emitted from these gadgets can completely disrupt your sleep schedule. Set a fixed time for your sleep routine and try to eliminate the use of your electronic gadgets just one hour before your nighttime routine.
- Try not to overthink
Try not to think about anything while you are sleeping as it can negatively affect your sleeping schedule. One way to stop yourself from staying up late and sleeping better at night naturally is to arrange a set of black curtains and switch off any light in the surrounding area. Some people are able to sleep better in dark surroundings and hence trying out this solution can turn out to be a good idea.
- Include aroma and sound therapy
Use of essential oils like lavender, bergamot, chamomile, sandalwood, and others can help calm your mind which can induce feelings of contentment and satisfaction. One way through which people are able to sleep better at night naturally is through sound therapy. You could simply watch a youtube video that contains audio of soothing nature or rain sounds to get started with your free sound therapy.
- Use a weighted blanket
Incorporating the use of weighted blankets in your routine can greatly help improve your sleeping pattern. The feeling provided by a weighted blanket is often associated with feelings of comfort and warmth and hence it becomes a good way to sleep better at night in a natural manner.
- Use of melatonin supplements
One way of sleeping better at night naturally includes incorporating the use of melatonin supplements into your diet. Melatonin is a hormone that produces feelings of tiredness and prepares your body to fall asleep. Magnesium is often associated with melatonin which also helps in the regulation of your sleep naturally.
- Take a hot bath
Incorporate the activity of taking a hot bath just before your sleeping time and make your body get used to that pattern so that it automatically falls asleep. The reason behind this is explained by the change in the body’s core temperature which results in you going to bed at a low temperature.
- Take control of your surrounding
Try to make your surroundings soundproof if possible. The inclusion of soundproof windows can be taken in this example. A quiet environment will help promote good sleep and if you’re somebody who has a habit of snoring an anti-snoring device can come to your rescue. Devices like earplugs are also a great choice.
- Try reading
Inculcate the habit of reading in your routine. This will distract your mind from the troubling things existing in your mind and help alleviate your anxiety. This is because the activity of reading can turn out to be a form of escape for the user. Habitual reading can eventually turn out to be a pattern for your body that can be considered a productive activity.
- Regulate your room’s temperature
Instead of feeling uncomfortable all night due to a wrong temperature setting, take control and adjust the temperature of your room according to your needs. Usually, a temperature between 60-67 degrees Fahrenheit is considered optimal. Experiment and identify if you’re a cold or a hot sleeper.
Ensuring a proper full night’s sleep can get you a lot of benefits. These include enhancement of your memory, lifespan expansion, a good immune system, sharpened attention, low stress, and many more. In some cases, getting good rest is also linked with a low risk of depression. Why rid your body of essential sleep which provides so many benefits? Simply apply our tips to sleep better at night naturally and feel the effect yourself. We’re sure that our tips will help you open a whole new world of knowledge to help you sleep better at night naturally.