Getting a good night’s sleep can be refreshing and rejuvenating. For millions, though, a good night’s sleep seems just out of reach. People of all ages across the globe suffer from occasional to chronic insomnia.
Insomnia is a condition that interrupts your ability to fall asleep or stay asleep. If you are suffering from this sleep disturbance, you may be hesitant to turn to harsh medications to help you fall asleep. Here are 5 ways for you to improve your sleep naturally.
The morning cup of coffee seems to be a staple beverage for many people. However, caffeine is not just in coffee. Caffeine can be hiding in the cola you drink, tea, and even some of the foods you eat. While eliminating caffeine out of your diet 100% may not be possible, try to limit your consumption of caffeine to the mornings only. Prevention Magazine tells us that ingesting caffeine, even 6 hours before bedtime, can disrupt sleep.
Not only does exercise help you maintain a healthy body weight and better mental outlook but a Sleep Foundation study found that those who exercised were less sleepy during the day and slept better at night.
While a new exercise routine may leave you a little tired at first, regular exercise will give you more energy and help you fall asleep at bedtime. This may have to do with the chemicals released by the body when you exercise. The neurotransmitters released by the brain during exercise have all sorts of beneficial properties and improved sleep is one of them.
Meditation has a restorative effect on the brain. There are all sorts of benefits that meditation can have for a person. Many of the benefits of meditation include reduced stress and a better ability to cope with difficult issues in one’s life.
Meditation is also great for insomnia. A Harvard study found that mindful meditation helped combat insomnia. It invokes a relaxation response in those who participate helping them relax enough to fall asleep quickly and stay asleep through the night. If you are not familiar with how to meditate there are many guided meditation audio programs available in stores, your library, and youtube.
Sleep hygiene is a practice to help you sleep better at night. It has to do with environmental cues. Sleep studies note that these environmental cues should be taken into consideration if you aren’t sleeping.
Getting up at the same time every day and avoiding naps helps your body follow a circadian rhythm. According to Verywell.com, we need this to sleep well at night. There are two really important elements to this step.
These sleep strategies are proven to work. They just take time. Give them a few weeks and you should be sleeping soundly.
For more tips on getting better sleep, download:
15 Things to do Bed, Your Guide to Bedtime Rituals that Prime Your Body and Mind for Good Quality Sleep.