Natural Ways To Start Getting Better Sleep at Night
Even though quality sleep is an essential component of good health, there are still many adults who aren’t getting the rest that they need. There can be many different reasons for this, from a hectic schedule to poor lifestyle habits.
Whatever the cause is, not getting the sleep that you need can be highly detrimental to your health. On the upside, getting better sleep doesn’t have to be hard to do. If you are looking for some ways to start getting better sleep, then here are some things to think about.
Watch What You’re Eating
What many don’t realize is that their diet can have a direct impact on how well they are able to sleep at night. This can be particularly true when it comes to junk foods, or foods that are high in carbs and sugar. These foods can cause your blood sugar to spike and crash. When this happens, it will also impact your energy levels, too. Ultimately, these foods can cause you to feel full of energy when you need to sleep, and exhausted when you need to be alert.
By cutting these foods out of your diet and replacing them with foods to help you sleep like lean protein and fresh produce, you can help ensure that your diet isn’t preventing you from getting a good night’s sleep. Additionally, doing things like keeping a food journal can be beneficial for tracking your diet and getting a better idea of what foods specifically are helping you, and which ones are hurting you.
Pay Attention To the Beverages You Drink
When it comes to getting better rest, it isn’t just your diet that matters. The beverages that you are consuming can have a significant impact on how well you are able to sleep, too. One of the biggest culprits behind poor sleep is often caffeine, followed by alcohol.
Many adults enjoy some kind of caffeinated drink during the day, whether it is a cup of coffee, a soda, or an energy drink. While these kinds of drinks can be great for getting you up and going, they can also cause issues when you are trying to wind down at night. This is due in part to the fact that they are nervous system stimulants. To help ensure that caffeine isn’t hurting your ability to sleep well, it can be a good idea to limit your intake in general, and to consume most of your caffeine during the earlier hours of the day.
In addition to caffeine, alcohol can cause sleep issues, too. Most are generally able to fall asleep after having consumed alcohol, but they may find that they have issues staying asleep. The reason for this is that alcohol disrupts sleep cycles.
So, while you may be able to fall asleep after you have had a few drinks, you might not be able to stay asleep, or to fall into deep cycles of sleep. A couple of drinks once in a while might not pose a threat to your sleep quality, but if you want to sleep well consistently then avoiding regular alcohol consumption is advisable.
Find New Ways To De-Stress
Along with what you eat and drink, your stress levels can have a lot to do with your overall sleep quality. A big reason for this is the fact that when you are stressed, your body will pump out stress hormones like adrenaline and cortisol. These hormones are necessary during stressful times. However, if you have too much of them coursing through your system when you’re trying to sleep, it can make it difficult for you to get the rest you need.
One simple way that you can start reducing your stress levels is through meditation, which is also sometimes called mindfulness. With meditation, you can help calm both your nervous system and your mind. Beyond that, the more that you practice meditation the more resistant your brain may become to stress over time.
To get the most out of meditation, practicing for 20 minutes is ideal. However, some may not find it easy to focus for that long at first. In this case, starting in smaller intervals like 5 or 10 minutes and building up to 20 can be a good idea.
Keep Yourself Comfortable
Something else that can make a difference when it comes to sleep quality is the environment that you are sleeping in. By taking some time to assess your bedroom and make sure that it is cool, dark, and free of loud noises, you can help ensure that your sleeping environment isn’t preventing you from getting the rest you need.
Some Parting Words
Good sleep is important for good health. Even though it may not always seem easy to improve your sleep quality, the reality is that there can be many easy and natural ways to help ensure that you are getting the rest that your body needs.
