Tips For Getting a Better Night’s Sleep
Sufficient or sound sleep is essential for a healthy lifestyle with mental and physical well-being. Despite its importance to human development, sleep disorders are one of the most common health issues that people suffer from. Multiple factors contribute to sleep deprivation, such as an unhealthy lifestyle, increased consumption of ultra-processed food, and the absence of a proper sleep routine, etc.
To solve this problem, people often consider medication that provides quick results but on a temporary basis. Consuming such pills in the long run causes major side effects. The good news is that certain natural methods help people get a better night’s sleep. Here, we will discuss some of the most promising methods.
How to Sleep Better at Night Naturally
If you are having trouble falling asleep at night, here are some of the most effective methods for improving sleep quality naturally.
1. Herbal Supplement
How can I get better sleep without using sleeping medication? Different natural supplements help reduce restlessness at night. They help relax the mind and make you fall asleep in a short time. These supplements in the forms of gummies, oils or capsules, often contain components like valerian, GABA, chamomile, etc., stimulating melatonin production for better sleep. However, always consult your medical health provider before using them to avoid any side effects.
2. More Day-Time Light Exposure
Our bodies have a natural inner clock, or circadian rhythm, that helps the brain interpret the day or night. Proper synchronization of the brain and the body towards night-time results in a better sleep routine. Likewise, disturbance of the inner clock results in sleep issues.
You can minimize this issue by increasing your exposure to daytime light, including sunlight, to signal the brain about the day. Studies have shown that this approach is beneficial for quality sleep patterns.
3. Lower Night-Time Light Exposure
It is also necessary to make the brain realize it’s time to sleep. You can do this by adopting the opposite approach to the previous method: lower exposure to light at night. That is why the use of screens like mobile phones and laptops should be stopped at least one hour before bedtime. These devices emit blue light that signals the brain about daytime. So, they reduce the production of the sleep hormone and cause insomnia.
Quitting mobile usage helps regulate the circadian rhythm and slows down the mind before sleep. The less we are exposed to light at night, the higher the chances of quality sleep.
4. Avoiding Caffeine
How can I improve sleep quality? Start avoiding caffeine products in the evening, as they result in high energy levels and focus. Caffeine acts as a booster and results in alertness. You need to relax the mind and prepare it for sleep at bedtime. That is why it is recommended that people suffering from insomnia consume coffee or other caffeine products only during the day.
5. Regular Physical Activity
How can I sleep longer without interruption? Regular physical activity helps sleep longer at night. Regular workouts regulate body temperature, which is high during a workout and low after it. This mechanism relaxes the body, resulting in deeper sleep sessions at night.
Remember to keep a gap of 2 or 3 hours between the workout and bedtime, as after physical activity, our minds become more active. Moreover, 150 minutes of physical activity in a week is recommended to improve sleep quality.
Final Thoughts
Better night sleep is one of the important pillars towards a healthy life style. All the above-mentioned ways to improve sleep are easy to adopt and provide desired results. Try to incorporate maximum ones consistently to start experiencing the improvements towards sleep routine.
