Can’t sleep easily? I also faced the similar problem like you. There was a phase when I had a hard time to fall asleep at every night. And, it had a very bad effect on my physical as well as mental health. My mind seemed to fire up with aimless thoughts, and worries as soon as I hit the pillow. Not only the night time but also my days were getting affected badly. Even there were times when I was so tired but couldn’t get to sleep. Lastly, to avoid those sleepless nights and drowsy days, I started to look for solutions. You won’t believe but changing a few of my lifestyle I’ve overcome my insomnia.
If you’re also facing the same problems due to the lack of proper sleep, you’re at the right place. Here, in this content, I’m going to describe the ways on how to get a better sleep naturally. So, if you can’t sleep easily, get ready to make some changes in your daily routine. Let’s know what you should do or what you should not do.
How To Get A Better Sleep Naturally?
When you’re fully awake in the middle of the night, getting a good night’s sleep at that time seems like an impossible goal. But you can control your sleep quality. You’ve better control over your sleeping habit than you realize. How you feel during the day often depends completely on how you sleep at night. So, the solution of your sleep difficulties lies in your daily routine. Unhealthy choices of your lifestyle can affect your mood. Also, those habits leave you just tossing and turning during sleeping at night. Such sleep difficulties affect your health, brain system, immune system and weight adversely. But by experimenting a few simple tips, you can find out what you should do to get a better sleep naturally. For instance –
Keep In Sync With Your Daily Sleep Routine
One of the important strategies to sleep better is maintaining your sleep routine. If you maintain your regular sleep and wake time, you’ll feel more refreshed and energized during the day. So, try to sleep and wake every day at the same time. This habit helps to set up your body’s internal clock. So, choose a bedtime when you feel usually exhausted. If you are able to get sufficient sleep, you won’t need the necessity of an alarm clock. Also, maintain this sleep schedule even on your weekends. It’s because the more you sleep on weekends, the worst sleep difficulties symptoms you’ll get to feel. If you have to keep waking up till late night, then try to opt for daytime napping. By this way, you can pay-off your sleep debt and also keep your natural rhythm of sleeping and waking.
Maintain The Light Exposure
The regular cycle of your sleeping and waking is controlled by a hormone – ‘Melatonin’. The exposure of your light naturally creates melatonin and control its acts. When the light exposure is less, the brain emits more melatonin and that’s why you feel sleepy at the dark. On the other hand, when the light is high, the melatonin secretion reduces and makes you alert. However, you can alter the activity of melatonin in your body by many aspects of the modern life.
Let’s know how can you control the light exposure during the daytime –
Open yourself to bright daylight during the early morning.
Spend more of your time outside in the sunshine.
On the off chance that important, utilize a light treatment box.
Besides, maintaining the exposure of light by following these –
Tell no to late night TV.
Don’t remain before bright screens about 1-2 hours of your sleep time.
Try not to read with illuminated devices.
At the time of sleeping, make your room dark.
Hold the lights down on the off chance that you get up amid the night.
Use Comfortable Pillow
Use a comfortable pillow to sleep. Good pillows support you to have a proper sleep. The pillow supports your neck throughout the night and prevents the back, neck and head pain. Besides, it reduces your snoring issue by improving the airflow. To choose the right pillow you have to know about your sleeping habits. Try to figure out your sleeping position.
If you are a side sleeper, you’ll feel more comfortable with a thick and large pillow. Such a pillow fills the gap between your head and mattress and keeps the head and neck aligned with the spine. Again, if you think that you are a back sleeper, use a medium sized pillow. Also, make sure that the pillow is neither so high nor so low. If the pillow is too high, your head may tilt forward. On the other hand, a low pillow makes your head go back while sleeping. Lastly, if you find that you’re a stomach sleeper, you don’t have to use any support to align your neck and spine.
Do A Little Exercise
Exercising is another way to help you to get more tired toward the day’s end. Working out helps you to burn off the energy and helps you to tire out. Also, it helps you to burn calories and energize you. Thus, you can push yourself during the day to keep up with your work. As a result, the exertion of tiredness at the end of the day helps you to get a better sleep naturally.
Don’t work out right before two or three hours before going to sleep. This late exercise may stimulate your body and keep you up at the night.
A better sleep affects directly your health both physically as well as mentally. Falling short to sleep may result in a serious toll on your energy and productivity at daytime. It’s true that the day to day hardships may create tension among us and make us toss and turn at night. Still, you should get the right amount of sleep. There’s nothing much to do. Only by changing some habits and maintaining them you can sleep easily. Hope, this article will be helpful for you.