5 Natural Ways to Get Great Sleep

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Insomnia is the most common sleep disorder these days.

It’s characterised by difficulty with falling asleep, staying asleep, and feeling rested the following day.

Sadly, over the past few decades, both sleep quality and quantity have declined.

But don’t despair, there are many ways to fix this problem.

With better and adequate sleep, you can experience a ton of health benefits.

These include better heart health, improved memory, reduced stress, and weight loss.

Getting a good night’s sleep is one of the most important things you can do if you want to optimize your health.

All the more so if you do it naturally.

Sure, supplements and drugs can make a huge difference, but whether you admit it or not, they’re not the healthiest option either.

By using natural ways, say, establishing a night routine (which will be discussed further so continue watching) you can get a great shut-eye in the best, healthiest way possible.

So here goes:
1. Develop a bedtime ritual

Are you used to sleeping in on weekends?

It might be tempting to sleep away your morning on Saturday but this will only disrupt your biological clock and result in more sleep issues.

Sleep at the same time every night and develop a routine to signal your body and mind that it’s sleep time.

This could mean drinking warm milk, taking a bath, and listening to slow songs before bed.

2. Exercise regularly
According to research, sedentary adults who engage in aerobic exercise 4x a week saw a significant improvement in their sleep quality.

Exercise amplifies the effect of natural sleep hormones such as melatonin.

Just make sure to watch the timing of your workouts.

Exercising too close to bedtime can be stimulating.

With that in mind, a morning workout works best.

Plus, getting some sunlight will help stabilize your natural circadian rhythm.

3. Reduce blue light exposure

Blue light exposure at night is bad for your circadian rhythm, as it will trick the brain to think that it’s still daytime.

In the end, you’d be alert rather than drowsy.

This also reduces melatonin, which is essential in helping you relax and get a deep sleep.

Blue light from electronic devices is usually large in amount, which is the worst in this regard.

Rather than using an app or accessory to block blue light, turning off all of your electric devices altogether is the best way.

4. Eat and drink wisely

If you can’t live without caffeine, then make sure to not have a coffee 6 hours before sleep and no alcoholic drink 4 hours before bedtime.

While alcohol can help promote sleep, it will stimulate your body later in the night.

Also, try to have your last meal or snack 3 hours before bedtime.

If you still get hungry, eat a small amount of protein like low-fat cheese.

5. Keep it cool

The human body falls asleep and stays asleep better at cooler temperatures.

So, keep your AC or fan blowing at night.

Experts advise keeping the temperature 66 degrees Fahrenheit for a restful night.

You can also take a bath or shower at least 2 hours before bed every night.

Which one do you like best? Let us know your thoughts about this video below. -

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