In today’s world where the competition is extremely steep, most people have trouble getting a proper good night’s rest for themselves. Because of a weak or insufficient sleeping schedule, even their physical or even more importantly mental health is adversely affected. People often are prescribed sleeping pills or substances to treat or mitigate their sleeping disorders. Instead, it can be said that the natural way is just as effective without the multiple identifiable risks and consequential side effects. From adjusting one’s diet and day to day life to consuming more natural products like plants and herbs, one can improve their sleeping pattern. Following are some of the tried and tested methods that can help you improve your sleep without the use of medicine prescribed by your doctors.
Drinking Affordable Herbal Tea
Drinking tea is one of the most affordable herbal teas before sleeping to relax if someone has sleeping issues and with the right amount will also calm your nerves. One might also be wondering what type of herbal tea one should be consuming, specifically tell their around one to two hours prior to sleeping. Well, chamomile, lemon balm and lavender are a few examples of these herbal teas. Chamomile might be the best out of the bunch due to its ability to reduce anxiety as well. Remember to not overheat the water as overly hot tea is hard to drink and also cooling the tea down might take time.
Valerian root is a remarkable herb that is used for sleep since it is known to reduce anxiety while promoting sleep wellness One of the simplest ways to create a strong sleep mixture is to combine valerian root with relaxing herbs in the form of herbal tea. Lemon balm and lavender are also considered as calming herbs that are known to reduce stress and promotes relaxation which makes it easy to sleep.
Aromatherapy with Essential Oils
Another method to utilize the potential of natural resources to enhance the quality of sleep is through aromatherapy. There are a number of essential oils that are known for their calming effects that are very beneficial for sleep support lettuce such as chamomile, sandalwood, bergamot oil, and so on. All you have to do to create a sleep facilitating environment is to diffuse essential oils in your bedroom or add a few drops of oil to your pillow a diffuser.
Perhaps one of the most popular essential oils that is known for enhancing sleep is lavender while there are many lavendar essential oil benefits. Many studies show that lavender oil reduces the amount of time required to fall asleep and lowers anxiety levels, thereby enhancing sleep quality. Consequently, achieving this goal can be done by improving your bedroom’s environment with a diffuser or painting the wrists and temples with an essential oil blend.
Magnesium Supplements
Magnesium is an incredibly important mineral that primarily assists in muscle relaxation, nerve function, and also plays a role in regulating melatonin which helps in sleeping. Many people do not get sufficient magnesium, and this can be a factor that contributes to sleep, muscle, and rest disturbances. Magnesium supplementation, along with foods rich in magnesium such spinach, almonds, and bananas can help improve sleep.
Some prefer magnesium glycinate or magnesium citrate, as these are magnesium rich supplements that when taken before sleeping, create a relaxing effect thus helping in better sleep. Epsom salt is also a convenient way of soaking in magnesium which helps in relaxing muscles and calming the nervous system. A healthcare professional will aid in an enabling dosage for those wishing to use magnesium supplements.
Establish a Relaxing Bedtime Routine
Following a consistent and soothing routine of bed comes in handy in telling the body its time to wind down and prepare itself to sleep. Engaging in activities that promote relaxation such as reading or having a warm bath or even deep breathing can help in easing the stress. Additionally, it is wise to stay away from complex activities such as working on the laptop or watching movies that are action filled which in turn tells the brain that it needs to be in a resting state.
Cognitive behavioral therapy (CBT), yoga nidra, and sound sleep sessions can be included in your evening playlist as these activities promote relaxation and restful sleep. Breathing exercises, progressive muscle relaxation, or even visualization practices may be part of a wind-down routine prior to sleep, in which your body transitions into a relaxed state.
Besides these psychological strategies, it may be worthwhile to also consider other natural tactics. Regular physical activity plays a significant role in improving the quality of one’s sleep. It helps the body recognize its natural sleep cycles, aiding it to sleep at a specific time and wake at the same hour every day. It has also been noted that exercise tends to ease the release of stress and anxiety through the liberated endorphins. Yet, it is suggested to refrain from actively exercising before sleep, intending to avoid the negative outcomes.
Taking into consideration the above, it may be sufficient to include moderately active exercises such as brisk walking, swimming, and even yoga that increase blood circulation for more than 30 minutes each day. More so interestingly, yoga fits in particularly well in this regard since it minimizes breath count while increasing the intensity and volume of stretching exercises that tames tensions throughout the body and tunes the mind prior to sleep.
When Preparing For Sleep, Moderate Caffeine and Alcohol Intake
Caffeine is well known as a stimulant that can make it difficult to sleep. Having coffee, tea, or energy drinks during the afternoon or evening can make it much harder to get sleep and also lower the quality of sleep one can get. One should get away from caffeine at least six hours prior to sleep as it can stay in the system for hours making it more di If relaxation is your goal, then taking these measures is absolutely essential.
On the above note, although alcohol could make someone feel tired and sleepy, later in the night alcohol would interfere with sleep by making someone’s sleep cycle impossible, leading to many night awakenings. So we do recommend lowering one’s alcohol intake before bed as it does increases one’s average sleep quality.
Enhance Ones Sleep Area
If there is a need to enhance a person’s average sleep, then your sleep area might just be the problem or a potential solution. Make sure that your bedroom is cold as well as dark which would make it possible for you to not just fall asleep but enhance your average sleep quality. A more comfortable and cooler room makes it easier for you to fall asleep so consider using insulating window covers. Avoid any sound disruptions with ear plugs and keep your bed comfortable so you can sleep better. To keep your spine well aligned, this is very important as it helps your bones not to ache, especially after a long day.
Another option, if you tend to be too warm during the night, is to try lighter bedding or a warmer temperature in your bedroom. The right conditions in a given place could help you fall asleep faster, andwill allow for much better quality of your sleep.
Cut Back On Screen Time Before Sleeping
Smartphones, tablets, and computers emit blue light, and excessive exposure to it decreases the amount of melatonin produced by the body, thus making it difficult for one to fall asleep. In case you’re wondering how to improve your sleep naturally, avoiding screen use at least 30 to 60 minutes before sleep is important. Engage in other activities that support a peaceful mind like narrating a story, or sketching things instead of being on the device or watching the TV.
In case you need a device at night, consider using blue light blocking glasses or set your smartphone to night mode to reduce blue light exposure.
Follow Sound Sleep Practices
Natural ways to improve sleep would include practices such as good sleep hygiene. This means, having regular sleep times and having a routine to get your body accustomed to for sleep and having a sleep environment that is ideal for sleep. Having set times of sleeping and waking enables your internal body clock to become adjusted, making it easier to sleep properly and wake up rested.
Do not take daytime naps as they would disturb your night time sleeping patterns. Allow yourself to make the most out of the bed by only using it for sleep as well whilst maintaining moderation. Fostering good night time habits will ensure that the quality as well as the period of sleep is as desired.
Final thoughts
In the contemporary world finding ways to get better quality sleep does not have to involve the use of drugs or any stimulants. As an example you can incorporate herbal teas, magnesium, aromatherapy and even exercise in order to make sleep more appealing. In a similar vein, developing good habits surrounding sleep and curbing alcohol as well as caffeine consumption, and limiting the time spent on screens right before sleep have all been linked with good sleep. These remedies will ensure that the body and the mind get the required rest without feeling active.
