How to Sleep Well at Night Naturally?

It is 3 a.m. and you suddenly wake up by the sound of the click of a door. You try to sleep but cannot. You feel even more annoyed and find it even more difficult to sleep now. And you find your mind wandering around trivial thoughts – what to wear, what to eat, what to cook, and when to wake up. If you are not new to this, then you need to take a break and make a list of how to solve your sleeping problems. Yes, alcohol and sleeping pills do help, but it would only add to your worries and health in the long-term. We often find it difficult to stay awake at the right time or sleep at the right time. Somehow these patterns get interchanged and become the cause of what we can call lifestyle health issues. Living in a haze of urban noises filling our senses all day, it is sure difficult to fall asleep at night for a lot of us. Insomnia is at an all time high. Now that you are interested in what this article has to say about natural ways to help you sleep better at night, read on.

1. Regular Schedule: You sleep schedule should not vary a lot- this can cause your body clock to go out of tune and inhibit the onset of sleep, like it does after long flights across several time zones. Sleeping too long or too little can also cause problems.

2. Good Mattress and Pillows: Mattresses need to retire every 10 years; so do not consider them as immortal. If the mattress or pillows are too compressed, they will make you uncomfortable and prevent sound sleep. Pillows should also not be too plump as it could cause neck pain. One of the best tips on how to improve sleep naturally.Pillows

3. Relax Before You Hit Your Bed: Take relaxing hot bath or read your favorite book (preferably not a thriller that can make you jump at anything) while soaking in a warm bath before you sleep. Anything you find relaxing can help you sleep well.

4. Eat Early: Eat at least 2 to 3 hours before going to sleep. Eating right before bed can make you uncomfortable and even cause heartburn that interfere with sleep. Keep the dinner light as an overactive digestive system could prevent you from sleeping well.

5. Say No To Caffeine And Nicotine: A cup of hot coffee could be a very refreshing way to kick off your morning, but a very bad choice in the late evening. The caffeine present in coffee keeps it bound to interfere with sleep. Smoking before bed will also make it difficult to fall asleep or cause nightmares.

6. Alcohol Is A Big No-No: You may feel drowsy from the tranquilizing effects of alcohol, but that does not translate into good sleep. Once the effects of alcohol wear off, you will be taking runs to the bathroom too often to have a good sleep. Opt for chamomile tea or warm milk, if you want a natural sedative to sleep off.

7. Do Not Exercise: Wait! Exercising is essential to follow a health and fitness routine to fall asleep soundly at night. It is, however, very important that you hit the gym in the afternoon or early morning and not a few hours before sleeping. Exercise raises the body’s temperature, which takes six to three hours to cool down, so you need to make sure you sleep after you cool down.

8. Stay Cool: If you feel hot and heavy, you are most likely to be uncomfortable in bed and have difficulty in falling asleep. If you stay in a hot place, you could take the help of air conditioners and cool pillow. You should also have a cool mattress so that you don’t fidget in bed trying to find a cool spot every ten minutes. Make sure the room has enough air circulation; if not, try keeping your windows open to allow a splash of fresh air to gush into your room!

9. No Naps: Napping seems to be the chosen power booster for a lot of professionals, but shutting your eye for more than few minutes in the late afternoon could hamper your nightly sleep. A nap, if absolutely necessary and unavoidable, should be taken at least 8 hours before sleeping at night and the duration should also be adjusted.

10. Lighting Helps: Even though you sleep in a more or less silent environment, it may still seem difficult to fall asleep because the emotional and intellectual noise is still sounding in your brain. Before going to sleep, try to ease your brain into thinking it’s time to slow down. Using dimmer lights trigger the secretion of melatonin – the hormone which is responsible for the onset of sleep.

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