Is a good night’s sleep an ever-elusive goal? Many people resort to medications when they struggle with slumber, although those medications can sometimes lead to side effects. Thankfully, there are healthy and natural methods for improving sleep quality, so you can feel rested, energetic, and whole.
Reset your clock for rest
One of the most important steps toward improving sleep quality is establishing a healthy routine. Choosing a set bedtime and getting up at the same time each day can help train your body to obtain better slumber. Basically, your metabolism synchronizes to release energizing chemicals in the morning, and relaxing chemicals at the end of the day.
To reinforce the cycle, one idea is to engage in a ritual every night before you turn in, sending a message to your mind and body that sleep is coming. Choose self-care activities that help you unwind, such as journaling, doing some bedtime yoga, or enjoying a soothing self-massage. By engaging in the same daily schedule, your metabolism becomes used to gearing up and winding down on cue. And contrary to how it may seem, it appears napping can actually interfere with sleep habits, so stick to your schedule every day, even on weekends.
Taking sleepytime triggers
Sometimes, it’s challenging to settle the mind and body for sleep. Instead of taking a medication, there are natural alternatives worth exploring. First, avoid stimulants late in the day, such as caffeine and nicotine. Instead, consider a light serving of a food that encourages drowsiness, such as walnuts, bananas, beans, or herbal tea. Certain scents appear to induce rest and tranquil feelings as well, such as lavender, vanilla, and bergamot. Another idea is to try CBD oil, as it appears to naturally encourage feelings of rest. Before adding CBD oil to your routine, just as with any new supplement, you should check in with your doctor to make sure it’s a good fit for your circumstances.
Examine daytime habits
If you tend to spend your days in an office and have minimal exposure to the great outdoors, simply spending a little more time outside can help you sleep better. Enjoying natural light can boost melatonin production, and in turn, help set your body’s clock into a healthy pattern. It appears the morning is the ideal time of day for some sunlight, and it doesn’t matter if the day is cloud covered. To amp up your sleep even more, boosting your activity level can also make a big impact. MindBodyGreen explains getting more exercise is a great way to improve your slumber, burning energy so you rest better later on. Ideally, your workout would be in the morning or afternoon, but there are indicators that nearly any time before your bedtime ritual will help.
Ramifications of sleeplessness
You might be wondering what the big deal is, since it appears not much is happening while you snooze. However, trying to get through your days without enough sleep can mean more than relying on caffeine and sugar to see you through. Some researchers believe insufficient sleep can be damaging to your mind and body in particularly troubling ways. You can experience an increase in anxiety, become irritable, feel edgy, and struggle with brain fog in the afternoons. It also appears a lack of sleep can be health damaging, impacting your immune function, digestive tract, nervous system, and cardiovascular system negatively.
Many of the best methods for enjoying better sleep quality are simple and natural. Establish a healthy routine throughout your days, and choose relaxing activities at bedtime. There are ample reasons for improving your slumber, and you’ll be happier and healthier in the long run.
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