Are you so used to tossing and turning throughout the night that you lay down expecting to get a poor night’s rest? Well, you’re not alone.
Aside from being extremely frustrating, sleep loss can cause a number of health issues, including depression, high blood pressure and even loss of sex drive.
It’s can also drastically diminish your productivity. If this is an ongoing problem, it may start to affect your career.
Unfortunately, most prescription sleep medication is addictive. If you don’t want to go down that road but need to start sleeping well, keep reading. We’re breaking down some natural, easy ways for getting a good night’s sleep.
Get Control Over Your Environment
You may not realize it, but the state of your bedroom can have an effect on how easily you fall asleep. That said, there are some things you can do to create a more peaceful environment.
Clutter can cause stress, so before you start winding down for the night, clean your bedroom. There’s a good chance you’ll have an easier time falling asleep. And it’s always nice to wake up to a clean room.
You should also ban certain activities from the bedroom. Watching TV, working on your laptop, or Facebooking on your phone are all no-no’s.
You can also consider painting your bedroom a different color. Opt for soft, natural tones to create a soothing atmosphere.
Pay Attention to Your Sleep Cycle
One of the most important components of getting healthy rest is syncing your body with your natural sleep cycle. This means maintaining a good sleep and wake schedule.
If you think your cycle is out of whack, there are a few things you can do. First, try your hardest to get to sleep and wake up at the same time each day. This will help tune your internal clock.
You should also try to adjust your schedule to when you’re actually tired. If this means waking up earlier, do it. Trying to get to sleep before your body’s ready will result in tossing and turning.
It’s very tempting to sleep in on the weekends. However, this can disrupt the schedule you’ve set during the week. When this happens, getting to sleep Sunday night may be a chore.
Diet Makes a Difference
The things you put in your body have a big impact on your sleep habits. And we’re not only talking about the things you eat and drink in the evening.
If you drink coffee, limit yourself to a few cups in the morning. Using caffeine as an afternoon pick-me-up can affect your ability to sleep, even eight hours later.
You should also avoid eating dinner too late. Having a big meal well into the evening kicks your metabolism into gear when it should be winding down. It could also lead to stomach issues while you’re trying to get to sleep.
You should also avoid foods with lots of sugar and carbs, especially in the evening.
Do you often suffer from racing thoughts that keep you from falling asleep? There are a few easy ways to calm your mind and prevent this.
Performing deep breathing about thirty minutes before you get into bed is a great way to calm your mind. Simply close your eyes and concentrate on taking deep, controlled breaths. If you wake up in the middle of the night, try it again.
While you’re engaged in deep breathing, visualize a point far in the distance and focus all your attention on that. This helps block out all other, unwanted thoughts.
You can also try muscle relaxation. One at a time, tense all the muscles in your body starting with your toes. After about ten to fifteen seconds, relax.
Take Advantage of Supplements
Prescription sleep medication can be extremely addictive. Relying on these medications may help you get to sleep, but they’re not helping you achieve it naturally.
Instead, opt for supplements that have been proven to aid in restful sleep. Finding the perfect one for you can work wonders and won’t leave you groggy in the morning.
Melatonin is one of the most commonly used sleep supplements. Your body actually produces melatonin naturally, but sometimes that’s not enough to help you sleep. You can get this at any health store or click here to buy online.
You can also try diffusing essential oils in your bedroom as you fall asleep. Lavender, Roman chamomile, sandalwood, and ylang-ylang are all known for their sleep-inducing qualities.
The Problem with Blue Light
Laptop monitors, tablets, and smartphones all emit blue light. While exposure to this light while at work during the day isn’t bad, it can disrupt your sleep if viewed in the evening.
This is why you need to prohibit yourself from working on your laptop or looking at your phone after a certain time. About three hours before bed should be your cutoff.
If you absolutely must be on your laptop or phone late in the evening, there are now apps you can get that cut down the amount of blue light on your device.
You can also ask your optometrist about glasses that help block blue light.
Getting regular exercise is great for countless health-related issues, including sleep disorder. If you don’t currently exercise much, starting a regular workout routine will likely do great things for your sleep cycle.
When exercising, make sure you mix it up. It’s important to get a good cardio and aerobic workout. You should also try some light weight lifting.
You could also opt for taking up a sport like biking, jogging or tennis. Engaging in these activities will help relieve stress and wear your body out.
Just remember, make sure you complete your workout several hours before bedtime so your body has time to wind down.
Use These Tips for Getting a Good Night’s Sleep
There are so many ways to help your body get healthy, natural sleep. Try everything until you find what works best for you.
Getting a good night’s sleep is critical for maintaining your mental and physical well-being. Don’t let sleeplessness get the best of you. Try the tips discussed above and sleep soundly.
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