Natural Ways to Help You Sleep Better

A good and restful night’s sleep is nothing less than a blessing in today’s world where everyone lives a hectic and stressful lifestyle. 

People have so much on their minds that they are unable to sleep at night.  Do you know that lack of sleep can lead to depression and other health problems, such as obesity and cardiac issues? 

Why consider sleeping pills, when you can just make some tweaks and changes in your lifestyle that will help you hit the snooze button in no time. 

Below are 5 ways to help you get the restful nights you deserve:

Make a sleep routine

You have to be consistent when it comes to having a sleep routine.  Make a sleep schedule and follow it through each night.  Set an alarm or reminder on your phone that tells you its time to get ready for bed.  It may seem like a child-like routine but think about the times when you yourself had a time schedule and had to be in bed at a certain time when you were younger, or perhaps you set up your own children’s bedtime routine, so to make sure they were getting the appropriate amount of sleep.

Special occasions, holidays and weekends can be an exception.  Make sure not to sleep too late on the weekends otherwise, it will disrupt your routine for the week to come.

Exercise

People who work out on a regular basis have reported having a healthier sleep cycle compared to people with sedentary lifestyles, according to a study by Northwestern University.  The more you workout, the higher the chances for your body to get tired and fall asleep.  Your body needs to repair its cells from the wear and tear it gets from exercising.  The brain induces more serotonin after a few hours of working out, and you can fall asleep easier.  It does not mean you have to exercise for hours at a gym.  Sometimes just taking a daily walk for 20-30 minutes is all you need.

Eat right

Changing your diet can significantly improve your sleep cycle.  Cut out foods that disrupt your sleep, such as high sugar and caffeine-based drinks.  Make sure your dinner is the lightest meal of the day, so that it is easier for you to fall asleep.  Eat healthy meals that are enriched with vitamins, minerals and protein.  Nutrients work in sync with your body to release sleep-inducing hormones such as melatonin, to make you have a restful night’s sleep.  Stop your coffee or caffeine intake at least 2-3 hours prior to your bedtime.

Quit smoking

Studies have shown that smokers are three times as likely to find it hard to fall asleep.  This is because nicotine has a stimulating effect on the body and mind, and it increases your chances of getting sleep apnea or breathing problems such as asthma, which can make it much more difficult to fall asleep.

Shut off all the screens

Screens include not only your TV, but your laptop/PC, tablets and phones.  Studies have shown that these devices emit a blue light that the brain interprets as daytime and it doesn’t signal the release of the sleeping hormone.  So put the electronics away and resist the urge to keep looking at it.  Perhaps keep it in a drawer and close it if it is next to your bed.