Get Better Sleep Naturally With These Tips
Do you find it challenging to drop off into a restful sleep in which you can replenish your energy? You are not awake in the middle of the night by yourself: More than sixty million people in the United States have trouble getting quality sleep.
A restless night is more than just an annoyance that will leave you feeling sluggish the next day; it can also impact your mental and physical health. Memory, focus, and mood are all significantly impacted. It also increases the likelihood that you may develop mental health conditions such as depression, obesity, type 2 diabetes, heart disease, and high blood pressure.
According to the Doctor’s medical director of the Johns Hopkins Center for Sleep at Howard County General Hospital, there are straightforward and natural solutions to help you get a better night’s rest.
They argue that it is not always required to have a prescription to purchase a sleep aid. “You can improve the way you sleep without resorting to artificial methods.”
Drink up
Not alcohol, which might make it difficult to fall or stay asleep. For patients who have problems falling or staying asleep, doctors recommend warm milk, chamomile tea, and tart cherry juice.
According to Doctors, there is no downside to giving any of these beverages that are typically consumed in the evening a shot in the hopes that they would help you get a better night’s rest. They suggest them to people looking for a treatment that won’t cause adverse effects or interact negatively with other medications.
In addition, drinking chamomile tea may be beneficial. Chamomile tea does not contain any traces of caffeine, unlike other varieties. Last but not least, drinking tart cherry juice may help the body produce more melatonin and promote a healthy sleep cycle.
Exercise
Although researchers aren’t entirely sure why physical activity has been shown to increase one’s sleep quality, it is well established that engaging in moderate aerobic exercise can increase the amount of restorative slow-wave sleep (also known as deep sleep).
Doctors claim that cardiovascular exercise causes the release of endorphins, which are hormones that keep people awake and alert. However, the timing of this activity is critical. (This is why you feel like you have so much energy after a run.)
It is also capable of elevating the core temperature of the body, and this increase sends a message to the body that it is time to get up and get moving. If you have difficulties falling or staying asleep, you should avoid vigorous exercise for two hours before bed.
Use Natural Sleeping Aids
Melatonin is a hormone usually released in the brain four hours before getting a sense of weariness. It is brought on by the body’s reaction to being exposed to less light, which should generally take place at night.
In our day and age, however, there are lights everywhere after it has become dark outside—whether they come from your phone, laptop, or TV. The suppression of melatonin production that results from being subjected to artificial light can make it challenging to sleep. Melatonin can be purchased as an over-the-counter supplement in pill form at your neighborhood pharmacy. Make sure that you always purchase the same brand. Because melatonin tablets are not strictly regulated, the amounts of melatonin included in each pill and the substances used to make them might vary from one manufacturer to another. Doctors advise consumers to “stick with one brand” and avoid purchasing the item online from unreliable sources.
You can also consider using cannabis or CBD to help you sleep. Many people have seen improvements in their sleep with this method. You can find this locally by searching for Palm Springs cannabis or your local area.
Keep Cool
Doctors recommend setting your thermostat anywhere between 65 and 72 degrees Fahrenheit for the best results. Women undergoing menopause who are suffering from hot flashes should sleep in a room that is kept as cool as possible and should wear cotton or other fabrics that allow air to circulate while sleeping.
Conclusion
It is common knowledge that the light emitted by a smartphone prevents one from falling or staying asleep. However, what about the light in your bathroom? If you feel the need to go during the night, resist the impulse to turn on the lights. Doctors believe that the most recent advice is to use a lamp if you need to get up at night since it offers less optical disruption. Also, keep in mind that if you wake up throughout the night to use the restroom, it may take you up to half an hour to get back to sleep. They claim that this is entirely typical behavior.
