Getting sleep is really important for your body and mind. Lots of people have trouble falling asleep or staying asleep. They wake up feeling tired. While sleeping pills can help for a while it is better to try natural ways to improve your sleep. You can make changes to your daily routine and create good bedtime habits to help you sleep better without taking medicine.
Why Sleep Is Important
Sleep is not about resting your body. It is when your brain sorts out memories your muscles fix themselves and your immune system gets stronger. Grown-ups need to sleep for 7 to 9 hours every night. If you do not sleep well you might get heart disease be overweight get diabetes feel depressed or anxious and not be able to focus.
Some signs that you are not sleeping well include:
- Feeling tired even after you sleep
- Having trouble focusing
- Waking up a lot at night
- Feeling grumpy or irritable
- Being too sleepy during the day
Go to Bed. Wake Up at the Same Time
Your body has a natural clock that tells it when to sleep and wake up. If you go to bed and wake up at the time every day your body gets used to it.
Some tips are:
- Wake up at the time on weekends too
- Do not sleep in for long
- Only go to bed when you feel sleepy
If you do this your body will get better at falling asleep and waking up naturally.
Do Something Relaxing Before Bed
If you do something calming before bed your brain knows it is time to sleep.
You can try:
- Reading a book
- Taking a bath
- Meditating
- Listening to music
- Doing some stretches or yoga
Do not do things that might keep you awake like exercising or working right before bed.
Do Not Use Your Phone or Computer Before Bed
Phones, tablets and computers send out light which can keep you awake.
Try to:
- Stop using these devices at an hour before bed
- Use a special filter to block the blue light
- Read a book instead of looking at your phone
Make Your Bedroom Comfortable
Your bedroom should be a place where you can relax.
Some things to consider are:
- Temperature: keep it between 16 and 19 degrees Celsius
- Lighting: make it dark or use blackout curtains
- Noise: keep it quiet. Use white noise
- Mattress: make sure it is comfortable
- Pillow: choose one that supports your neck
If your bedroom is clean, cool, dark and quiet you will sleep better.
Watch What You Eat and Drink
What you eat and drink can affect how well you sleep.
Some foods that might help you sleep are:
- Almonds
- Walnuts
- Bananas
- Kiwi
- Oats
- Chamomile tea
- Milk
- Turkey
Do not eat or drink these things before bed:
- Big meals
- Alcohol
- Caffeine
- Nicotine
- Sugary snacks
Caffeine can stay in your system for a hours so try not to have coffee or energy drinks late in the day.
Exercise Regularly
Exercising regularly can help you sleep better and longer.
Some good exercises are:
- Walking
- Cycling
- Swimming
- Strength training
- Yoga
Try to exercise for least 150 minutes every week. If you do a workout try to finish it a few hours before bed.
Get Some Morning Sunlight
Getting some sunlight in the morning helps your body know when to be awake and when to sleep.
Try to:
- Spend some time in the morning
- Open your curtains soon as you wake up
- Take a walk during the day
light helps your body know when to be alert and when to sleep.
Manage Your Stress
Stress can keep you awake at night.
Some things that can help you manage stress are:
- Deep breathing exercises
- Meditating
- Writing in a journal
- Relaxing your muscles
- Focusing on the things you’re grateful for
If you can reduce your stress you will sleep better.
Do Not Take Long Naps
Short naps can be helpful. Long naps can keep you awake at night.
Try to:
- Keep your naps short under 30 minutes
- Take naps earlier in the day
- Avoid napping to bedtime
- Drink Water,. Not Too Much Before Bed
Drink water throughout the day but try not to drink too much before bed so you do not have to get up to use the bathroom.
Try Some Natural Sleep Aids
Some natural things can help you sleep better.
Some examples are:
- Chamomile tea
- Lavender
- Magnesium- foods
- Valerian root
- Passionflower tea
Talk to a doctor before trying any supplements especially if you take medicine or have health problems.
Use Your Bed for Sleep
Try not to use your bed for work studying or watching TV.
Your brain should think of your bed as a place for:
- Sleep
- Relaxation
- Intimacy
This helps your brain know that bed is for sleeping.
Do Not Try Hard to Sleep
If you cannot sleep after 20 minutes:
- Get out of bed
- Read something calming
- Listen to relaxing music
- Go back to bed when you feel sleepy
If you lie awake and worry it can make it harder to sleep.
Some common mistakes people make when it comes to sleep are:
- Drinking coffee at night: try tea instead
- Using your phone in bed: read a book instead
- Sleeping at times: try to keep a regular schedule
- Eating meals before bed: try to eat a light dinner
- Working in bed: use a desk instead
If you sleep better you will:
- Be able to focus
- Have a stronger immune system
- Feel happier
- Have more energy
- Do in sports
- Be able to manage your weight better
- Feel less stressed
- Be less likely to get diseases
If you have trouble sleeping for a long time you should talk to a doctor.
You should see a doctor if:
- You have trouble sleeping for than three months
- You snore loudly. Stop breathing while you sleep
- You feel very sleepy during the day
- You wake up feeling like you are choking
- You feel tired after sleeping a lot
These could be signs of a sleep disorder that needs to be treated by a doctor.
Conclusion
Sleeping better is not about making one change it is about making small changes that add up. If you keep a sleep schedule do something relaxing before bed do not use your phone before bed exercise regularly eat well and manage your stress you will sleep better. Making changes and keeping them up can make a big difference. Sleeping better is good, for your body, mind and overall life. It is worth trying to improve your sleep.