Natural Ways To Help You Sleep
Do you have trouble falling or staying asleep? Dealing with these difficulties not only makes you tired and irritable the next day, but it also negatively impacts your health if left untreated. Routine, sleepless nights are linked to long-term problems, including high blood pressure, heart attack, diabetes, depression and obesity. Rather than allowing your lack of rest to produce these dangerous results, consider trying any of the following tricks to help you sleep better.
Eat and Drink the Right Things
Certain foods and drinks promote sleep and are worth trying before bed. Some examples of foods to help you sleep are almonds and turkey. You may have heard about the “Thanksgiving food coma.” There is a reason for this saying. Although turkey isn’t alone in causing sleepiness during dinner, it serves a main role. The amino acid that makes the most significant difference is called tryptophan. It causes an overproduction of melatonin, which leads to the desire to take a nap. Additionally, the protein found in turkey is known to cause tiredness.
Many nuts, specifically almonds, contain melatonin, but they also have essential minerals that aid in proper rest. For example, magnesium reduces inflammation and the stress hormone cortisol, which can help you to sleep uninterrupted throughout the night.
If you’d rather have a drink before bed, try chamomile tea or cherry juice. Dairy products may also help you get a good night’s rest. A warm cup of milk might just be enough to help you relax and fall asleep.
Exercise During the Day
A regular workout routine can do wonders for your ability to get some shuteye. It helps with the slow-wave sleep your body and mind need to rejuvenate. In addition, the endorphins released during exercise can stabilize your mood and lessen anxiety, allowing you to snooze easier.
Finding the best time to exercise is based on individual needs. However, many people find that working out an hour or two before bed is effective. You don’t need to work out vigorously for hours on end; moderate exercise for half an hour is all it takes.
Experiment to assess what time of day works best for you. The good news is that when you figure it out, you’ll likely see results that same night.
Work on Bedtime Etiquette
Bedtime rules aren’t only for children. Following specific protocols can affect your sleep pattern. Going to sleep and waking up at the same times each day helps you get into a routine, allowing you to get the rest quality and quantity you need.
It’s also essential to ensure your bedroom is set up appropriately to promote proper sleep. Keep the room a comfortable temperature and make sure it’s dark, as light suppresses melatonin production. Turn electronic devices off and close curtains on windows to keep the natural light out until you’re ready to get up for the day. Consider getting blackout curtains or a sleep mask for best results.
To avoid looking at your phone, turn it on silent and set it on a dresser across the room. Having it nearby will make you want to check it. Plus, the blue light negatively influences melatonin production more than regular lighting does. Instead of playing with your phone, try reading a book before bed.
Take a Warm Bath
Relax by soaking in a tub before hopping into bed. Make sure you do it one or two hours before you’re ready to take your nighttime snooze. Raising the body’s temperature allows the sleep cycle to begin. Once you’re asleep for two hours, your temperature drops, helping you stay in hibernation mode for the night.
Getting the rest you need helps your brain and body function optimally. If you have difficulty sleeping, there are plenty of natural remedies to fix this issue. Remember that what works for someone else may not work for you. Don’t let that fact bring you down; keep trying different things until you find a technique to improve your sleep quality.
