Getting a good night’s sleep is important for our physical and mental health, but for some of us, it’s easier said than done. We all have those nights where we toss and turn, unable to fall asleep, or we wake up feeling groggy and unrested. If you’re tired of counting sheep and relying on sleeping pills, then it’s time to try some natural methods to improve your sleep quality. Here are some tips to help you get a good night’s sleep, naturally.
Establish a sleep routine
Our bodies thrive on routine, so it’s important to establish a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This will help your body get into a natural rhythm and make it easier to fall asleep and wake up.
Relaxing sleep environment
Your sleep environment can make a big difference in how well you sleep. Make sure your bedroom is quiet, cool, and dark. Consider investing in blackout curtains or earplugs if you’re sensitive to light or sound. Keep your bedroom clutter-free, and create a cozy atmosphere with soft lighting and comfortable bedding.
Limit caffeine and alcohol
While it may be tempting to unwind with a glass of wine or a cup of coffee, these drinks can interfere with your sleep. Caffeine is a stimulant that can keep you awake, while alcohol may help you fall asleep but can disrupt your sleep later in the night. Try to avoid these beverages in the hours leading up to bedtime.
Get some exercise
Exercise is a great way to improve your sleep quality, but you want to make sure you’re not working out too close to bedtime. Aim to get at least 30 minutes of exercise per day, but avoid strenuous activity in the hours leading up to bedtime.
Limit screen time
The blue light emitted by electronic devices like phones, tablets, and TVs can interfere with our natural sleep patterns. Try to limit your screen time in the hours leading up to bedtime, and consider using a blue light filter if you need to use your devices.
Melatonin is the sleep hormone that’s all the rage in supplement form these days. It’s the natural way to help regulate our sleep-wake cycle and improve our sleep quality. Melatonin is produced by the pineal gland in the brain, but some people may not produce enough, which is where supplements come in. These supplements can be found in various forms. From gummies to capsules to sprays, and are often marketed as a natural alternative to traditional sleep aids.
Although not being able to sleep could be caused by stress or anxiety. Looking into the root cause of this should help you close those eyes better. Apigenin not only has been known to help insomnia but also help anxiety. You can find apigenin naturally in chamomile tea. Magnesium Threonate is a healthy supplement with a nice drowsiness effect that can help you sleep. Theanine is another supplement that is found in tea and some mushrooms. It helps transmit nerve impulses in the brain, which can help with anxiety and stress.
And as usual please make sure to talk to your doctor before adding any new supplements to your routine, as they may interact with other medications.
There are many natural methods to improve your sleep quality. Everyone is unique, has different reasons for the lack of sleep, and will react better or worse to different techniques and/or supplements. Find what works for you, as with anything we go with trial and error. Either way, know you aren’t alone, many people suffer from lack of sleep or a night of proper sleep. Add some of these techniques or supplements to your routine and enjoy the sweet dreams you deserve.