12 Top Tips To Get A Better Nights Sleep - The Natural Way!
Nobody is perfect, but we would all like to get a better nights sleep, I think universally this is something we can all agree on.
Heres our top tips for, better natural nights sleep.
1. Try to go to sleep and get up at the same time every day.
This helps set your body’s internal clock and optimize the quality of your sleep.
Choose a bedtime when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
2. Avoid Sleeping in - Even on Weekends.
The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience.
If you need to make up for a late-night, opt for a daytime nap rather than sleeping in.
This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
3. Be Smart About Napping.
While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night,
napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.
4. Fight after-dinner drowsiness.
If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating,
such as washing the dishes, calling a friend, or getting clothes ready for the next day.
If you give in to the drowsiness,
you may wake up later in the night and have trouble getting back to sleep.
5. Be Smart With Food And Drink
To help sleep, we should limit caffeine and nicotine. We should avoid eating big meals late at night.
You might think a good whisky or wine night cap is good for you but this isn't the case.
To help you get a better REM sleep you should for sure avoid alcohol and night caps.
In General avoid drinking too many fluids too close to bed time, as you'll need to wake up to pee more.
6. Wind Down - Clear Your Head/Mind
Do you often find yourself unable to get to sleep or regularly waking up night after night?
Residual stress, worry, and anger from your day can make it very difficult to sleep well.
Taking steps to manage your overall stress levels and learning how to curb the worry habit can make it easier to unwind at night.
You can also try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath, or dimming the lights and listening to soft music or an audiobook.
7. Reduce Blue Light Exposure in the Evening
Exposure to light during the day is beneficial, but night time light exposure has the opposite effect.
Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime.
This reduces hormones like melatonin, which help you relax and get deep sleep
Blue light - which electronic devices like smartphones and computers emit in large amounts - is the worst in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure. These include:
Wear glasses that block blue light
Download an app such as f.lux to block blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and turn off any bright lights two hours before heading to bed.
8. Optimize Your Bedroom Environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep. These factors include temperature, noise, external lights and furniture arrangement
Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues.
Keep your bedroom just for sleep and sex (or masturbation). Unlike most vigorous physical activity, sex makes us sleepy.
This has evolved in humans over thousands of years.
Your bedroom ideally needs to be dark.
Fit some thick curtains if you do not have any.
If you're disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.
In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished
To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.
9. Set Your Bedroom Temperature
Body and bedroom temperature can also profoundly impact sleep quality.
As you may have experienced during the summer or in hot locations, it can be very hard to get a good night's sleep when it's too warm.
One study found that bedroom temperature affected sleep quality more than external noise
Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness.
Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.
10. Take a Relaxing Bath or Shower
A relaxing bath or shower is another popular way to sleep better.
Studies indicate that they can improve overall sleep quality and help people - especially older adults - fall asleep faster
In one study, a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep
Alternatively, if you don't want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep
11. Keep A Sleep Diary
Keeping a sleep diary - It can be a good idea to keep a sleep diary. It may just uncover lifestyle habits or daily activities that contribute to your sleeplessness.
If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.
A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine.
12. Get a Comfortable Bed, Mattress and Pillow
Some people wonder why they always sleep better in a hotel.
Apart from the relaxing environment, bed quality can also affect sleep.
One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%. It also improved sleep quality by 60%.
Other studies point out that new bedding can enhance sleep.
Additionally, poor-quality bedding can lead to increased lower-back pain.
The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference
It is recommended that you upgrade your bedding at least every 5–8 years.