Here’s How To Sleep Better At Night Naturally: Without a good night’s sleep means our bodies and minds have missed out their chance to recharge. It is common to feel tired and unenergized if you’re not getting the seven to nine recommended hours of sleep per night. Not getting enough sleep, also known as sleep deprivation, can cause many health issues like high blood pressure, exhaustion, weight gain, mood swings, and memory loss.
In Ayurveda, sleep is considered one of the three pillars of life, along with food and sex. We cannot live without Nidra (sleep). It gives your body time to relax and rejuvenate.
Consider all the factors that can interfere with your sleep — from the workload and family pressure to unexpected problems, like illnesses. No wonder, sometimes, getting quality sleep seems impossible. Controlling your family issue, workload or other factors might not be in your hand but you can adopt some healthy habits to improve your sleep.
If you find it tough to sleep better, no matter how tired you are, don’t worry anymore. Here are some easy but effective tips, which you can try to sleep Better At Night Naturally.
How To Sleep Better At Night Naturally
Create a Regular Sleeping Habit
When you sleep the same every night, it helps the body clock predict when to induce sleep. But I have seen many people sleep at different times every night. Irregular sleeping patterns interfere with sleep because it interrupts the body’s circadian rhythm. The circadian rhythm is a selection of physical, mental and behavioural changes, which follow a 24-hour cycle. The main work of this rhythm is to decide whether the body is prepared for sleep or not.
“In terms of how long you should sleep, there’s variability from person to person, but the American Academy of Sleep Medicine and the Sleep Research Society recommends that you get at least seven hours of sleep a night,” says Dr Quan.
Make a Commitment
When you ask how to sleep better at night naturally, first of all, you need to make a commitment. Share your plan of improving sleep with any friend or loved one. When you tell others, it will keep your account and make you more likely to stick with your goal.
A Sleep-Friendly Environment
If you are serious about your sleep and want to know how to improve sleep quality, make sure your room is as dark as possible. Keep your bed away from windows, if the sun wakes you up early in the morning. A quiet environment is vital for quality sleep. If you live in an urban area or have noisy neighbours, use a white noise machine. Turn off your mobile, or activate the ‘do not disturb’ setting. If possible, don’t use electronics in bed.
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A short nap is considered as good for your eyes and productivity. But instant naps and mainly those that last longer than 2 hours can convert your good night into a bad night. When you do not get enough rest in the night, it is tempting to take a long nap. But try to avoid long naps otherwise it will affect your healthful sleep cycle and all the hard work you do on how to improve sleep quality will be wasted.
Whether you want to improve your physical health or mental health, exercise is a major step. In the same way, physical exercise also brings a positive impact on sleep quality.
One study was done on305 people over 40 years old. They had sleeping difficulties, but when they involve difficulties, bathed in moderate or high-intensity exercise programs their sleep quality improved.
Presently, I have not found exercising at different times of day has an impact on sleep or not.
Don’t Make Your Mobile Phone Your Bed Partner
There are a lot of debates on the use of mobile phones before bedtime. According to research, college students who scored high on a scale of using phones had a lower sleep quality. But, there was no difference in the length of time they slept. Most of the studies done on students and young people, so this is not clear whether or not these findings extend to other age groups.
Become a Book Reader
Want to know how to wake up easily? Read books! You heard it right, reading books is relaxing and helps prevent anxious thought patterns interfere with your sleep. Here, you should read normal, motivation books, avoid those books that might cause strong emotional responses.
Caffeine & Nicotine
Caffeine is a mood-booster, and energy drink especially for people like me who have to work hours on the system. But caffeine disrupts your sleep patterns. When you are searching how to sleep better at night naturally, avoid caffeine for at least 4 hours before going to bed.
If you are among those who get a negative impact on sleep quality by consuming caffeine at any time, you must avoid caffeine, for good night sleep. The nicotine in cigarettes effectively increases your heart rate and brain activity. It badly affects your sleep.
Small Changes in Your Eating Habits
What you eat especially in the event of an impact on your sleep. If you eat a large meal within one hour of going to bed, it impairs your ability to sleep. It takes 2-3 hours to digest a meal. If you lay down during this period, it causes discomfort and slows the digestive process. To bring changes in your eating habits and give your body enough time to digest a meal before lying down.
Focus on Room Temperature
Room temperature plays a vital role in getting good sleep. Too hot or too cold impact a person’s ability to sleep. The temperature at which people feel the most comfortable varies, so it is important to experiment with different temperatures.
Find Your Comfortable Position
A comfortable sleeping position is another major factor when it comes to how to sleep better at night naturally If you keep changing your positions, it can be distracting. Try to find the right spot that is convenient and comfortable for you. Most people find that sleeping on their side is the best position for a good night’s sleep.
Listen to Music
I love listening to relaxing music before going to bed. But let me tell you this may not work for everyone. My brother finds it disturbing. He finds music too stimulating that induces anxiety and sleeplessness. A person’s response to music depends on their personal preferences.
Try this Breathing Technique
Breathing exercise is quite popular that can help you to de-stress and take your mind off anxious thoughts. Give this technique a try, if it works well, this can be a powerful tool for getting to sleep.
A Comfortable bed
According to the National Sleep Foundation, to get a good night’s sleep, get a comfortable mattress and pillows. When you are looking for solutions for how to improve sleep habits, invest in a comfortable mattress that could have a positive impact on your sleep quality.
Excessive Alcohol Consumption
Drinking large amounts of alcohol before bed can have an adverse impact on sleep. Alcohol is problematic for your sleep quality because it can induce feelings of restlessness and nausea, which can delay the onset of sleep.
Indian Home Remedies for Sleep
Massage: Massage therapy is one of the effective ways to calm and relax your body and mind. If you are tired of your bad night and looking for the best Indian home remedies for sleep, take a massage at night. It reduces the feeling of pain, anxiety and depression and improves your sleep.
Lavender oil: The lavender oil has been used for a long time to improve the mood and promote sleep. You can take lavender supplements or can put a few drops of oil on your hand and sniff it. Don’t worry, this oil is completely safe to use.
Warm Milk with Honey: Another popular home remedy for sleep is the combination of milk and honey. It works excellent in inducing sleep and has been practised for a long time.
Herbal Tea: Herbal tea contains many healthy ingredients that reduce the time taken to fall asleep and calms your body. You can get some herbal tea before going to bed at night.
Magnesium: We know that magnesium is a vital mineral for good health. Besides, this also works in encouraging a healthy sleep pattern. You can take magnesium powder or supplement as per your convenience.
How To Sleep Better At Night Naturally
Last Verdicts on How To Sleep Better At Night Naturally
These are the Indian home remedies for better sleep. I hope you find this blog helpful and interesting. What is your bedtime routine? Do you have any doubt? Let me know in the comment section below, I will be happy to hear from you and try to resolve your problem. Also, share your point of view on How To Sleep Better At Night Naturally blog.
Disclaimer: All the tips and suggestions given in the blog are for general information purpose only. Don’t consider them as professional medical advice. And, before making any major change in your routine or taking any supplement, always consult your doctor or a dietician.