When you do not get enough sleep, it can really affect you the next day. You may feel sleepy throughout the day, less productive, grumpy or even less alert (End The Sleepless Nights).
However, some people just have a hard time falling asleep or even staying asleep throughout the night.
There are many natural methods that you can adopt to help you towards a better, long-lasting sleep that will make you feel refreshed and energized for the next morning.
Set Up A Sleep Schedule
Setting up a sleep schedule and going to bed at the same time will allow you to get in sync with your body’s natural sleeping pattern. This is because it will make your biological clock steady which will allow you to have better sleep throughout the night. However, there are some things to note when deciding to set up a sleep schedule.
For example, get up and go to sleep every day at the same time. Also, try to choose a time when you are normally tired and try not to break this schedule during the weekends and holidays. Over time and if you keep your sleep schedule consistent you will naturally get up without an alarm clock.
Keep A Sleep Diary
When you keep a sleep diary, it will allow you to understand your habits and help show patterns that may be stopping you from getting a good night’s rest. For instance, you would record things like how long it takes for you to go to sleep, how many times you wake up, and how you feel in the morning.
In addition to this, record other minor details like what you ate before you went to bed, what time you exercised, or if you had any caffeine before bed. Things like this will allow you to recognize what may be causing you to have an inconsistent or bad sleep.
Smoking might be the cause for why you cannot sleep at night. This is because nicotine that is found in cigarettes is a stimulate which prevents people from falling asleep. In addition to this, smokers are four times more likely not to feel well rested compared to non-smokers. Another reason why smoking causes the prevention of sleep is that some people experience difficulty breathing which can also prevent you from having a good night’s rest. Smokers can also experience nicotine withdrawal while sleeping which can disturb the sleep. As such, it’s important to quit smoking.
Exercise is a great way to improve the length and quality of your sleep and keeps you physically active. Exercise helps with sleep because when your body cools down after a workout, it signals your brain to release sleep-enduring melatonin which causes drowsiness.
By exercising, you will see that you get a better quality of sleep, longer hours, and less sleepiness throughout the day.
Cut Out Caffeine After 2 pm
Caffeine is a stimulant that can stay in your body for up to 8 hours which prevents your brain from entering deep sleep or can stop you from falling asleep altogether. You do not need to go cold turkey and cut out caffeine altogether as long as you do not consume caffeine after 2:00pm.
However, if you are one of those people who enjoy a hot cup of coffee or tea before bed, there are many decaf options that you can choose from.
Warm milk is your grandmother’s remedy that works. Dairy products like milk are rich in the amino acid tryptophan which helps produce sleep-inducing brain chemicals serotonin and melatonin. These two chemicals help you relax which helps you sleep at night.
Wind-down time is essential if you want consistent sleep. This is because it gives you time to transition from your on-the-go day to the slow pace time you get in the evening. In order to get the bedtime drowsiness that you need to fall asleep, here a some tips for winding down:
- Setting a timer for an hour before bedtime to include relaxation time
- Keep the noise down if you cannot use earplugs
- Keep your room cool
- Make sure your bed is comfortable
- Read a book or magazine with a soft light
- Take a warm bath
- Listen to soft music
- Do some easy stretches
- Make a simple to-do checklist for the next day (this helps get things off your mind before sleeping)
Read A Book
By reading a book before you go to sleep, it helps distract your attention until you drift off to sleep. If you make reading before bedtime into a routine, your body will recognize that it is time for bed.
However, there are some things to keep in mind before you pick up a book. For instance, be careful what book you choose to read. If the story is too exciting it might make it difficult to fall asleep. In addition, try reading a book that you have already read before which will allow you to fall asleep faster.
Spray A Sleep Inducing Scent
Sleep inducing scents have certain smells that lead to relaxation which helps you sleep more soundly. Some of these scents include lavender, chamomile, and ylang-ylang. The best way to get the most out of these scents is to spray it in your room and/or directly onto your pillow.
Reduce Your Stress
Stress, worry, and anger are the major reasons why a lot of people have trouble sleeping through the night or even falling asleep altogether. However, there are things that you can do to help reduce stress that will lead to a better night’s rest.
For instance, by learning how to manage your thoughts, learn how to manage your time effectively throughout the day, handle your stress in a productive way, and maintain a calm positive outlook.
All of these tricks to reduce stress may help you get a better night’s rest.