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Apr 30, 2020
How to Sleep Better at Night Naturally
Sleep isn't just something you do daily. Once you understand the benefits of sleep, you'll want to sleep better. Sleep problems like insomnia, sleep apnea, sleep deprivation, and snoring are linked to many health problems.
Your sleep issues could be the reason you are overweight or obese, depressed, have concentration problems, poor immunity, and a bad mood. There's also a link between sleep problems and common health problems like type 2 diabetes, heart disease, stroke, and high blood pressure.
While there are several ways of improving your sleep, some do more harm than good. While sleeping pills can help you sleep better, they come with side effects like constipation, dizziness, changes in appetite, dry mouth, headache, heartburn, and weakness.
Sleeping pills can also alter your memory and attention as well as cause addiction, among other serious side effects like facial swelling, difficulty breathing, and vomiting. What's more, when a person becomes dependent on sleeping pills to sleep, it's impossible to sleep naturally without them.
Since pills will do you more harm than good, it is better to concentrate on natural ways of sleeping better. If you're looking to sleep better naturally, here's what you should do:
How to sleep better at night naturally
Since sleep problems like insomnia, restless leg syndrome, and sleep apnea have been linked to obesity in many studies, it's obvious that you need to get in shape if you want to sleep better. In fact, exercise has been proven to help deal with sleep disorders. If you have sleeping disorders and you are overweight or obese, you should consider exercising and getting to a healthy BMI to alleviate your sleep problems.
Sedentary adults who don't move much but may not be overweight also tend to have sleep problems. The importance of moving around can't, therefore, be overlooked. Besides, exercise relieves stress, which is also known to cause sleep problems.
You could also sleep better just by changing your diet. Not all foods are good for sleep. In fact, the typical American diet packed with saturated fats, sugar, and high amounts of fiber is bad for sleep. Eating too much is also bad for sleep. You've probably had heartburn and been unable to sleep at least once in your life just because of overeating or eating too many spicy foods.
You should also avoid alcohol and coffee before bed since stimulants induce alertness, making it harder to sleep. Instead, consume more foods packed with B vitamins because they boost the work of sleep hormone melatonin. Remember to take some milk as well if you have trouble falling asleep. Milk contains Tryptophan - an amino acid known to boost the work of sleep hormones. It also pays to eat balanced healthy meals moderately to avoid being overweight.
The NSF (National Sleep Foundation) has sleeping guidelines. You should sleep 7 to 9 hours if you are an adult aged 18 to 64 years. 6 to 11 hours can be appropriate; however, anything outside this range can cause problems. If you sleep for 5 hours daily, for instance, you are bound to be sleep deprived. Sleep deprivation affects the quality of sleep you get and causes many other health problems.
Even if you oversleep when you get a chance to do so, it will be impossible to have a consistent "internal clock". If you sleep within the NSF guidelines and make sure you go to bed the same time every day, you are bound to start sleeping better at night naturally. You may need a sleep tracker to establish if you get the right amount of REM sleep and deep sleep.
Important: It is possible to sleep 7 hours a night and still suffer from sleeping disorders simply because you don't get enough deep sleep.
If you check your social media while in bed trying to sleep or fall asleep watching TV in the dark, you are bound to have sleep problems. The use of gadgets and electronics is extremely prevalent in U.S. households. What's more interesting is: users of these technologies while in bed or just before bedtime tend to have the most sleep complaints. Blue light emitted by Smartphones, TVs, among other gadgets and tech we love stimulates the brain, making it harder to sleep faster and enjoy quality sleep. While these gadgets are part of life now, avoiding them an hour before bed will make you sleep better.
Making your bed and bedroom extremely comfortable can also help you sleep better at night without relying on sleeping pills. Your mattress may be to blame for your sleep problems. Studies show that a bad mattress can restrict blood flow in the body. This can, in turn, trigger your nerves and pain sensors to keep sending messages to your brain, increasing the times you roll over in your sleep. The importance of a comfortable mattress can't be overlooked. Alternatively, mattress toppers can make your mattress more comfortable by reducing pressure points on your body. Most importantly, they are cheaper than a new mattress.
Your bedroom temperature should also be perfect for triggering sleep. You can take a shower before bed to cool your body, wear comfortable pajamas, and use some comfortable sleeping pillows, comfort contour pillows, etc. If the temperature is too high, climate control gadgets can help to maintain a perfect temperature for sleeping.
It also helps to sleep in total darkness. Sleep is triggered naturally by darkness. Light interferes with the work of sleep-inducing hormone (melatonin). It's impossible to fall asleep/stay asleep naturally when exposed to light. If your curtains aren't dark enough, buy blackout curtains and block out street lights and car headlights from the street.
How to sleep better at night naturally? In most cases, you don't need sleeping pills or other medication to cure your sleep problems. Implement the above information and start sleeping better at night naturally. You can search for natural sleep remedies and products here.