6 Ways to Improve Sleep Naturally

Most people tend to get only six or fewer hours of sleep every night. This can lead to a lot of stress that can start affecting your heart, memory, and overall health. Here are a few tips that can help you get adequate amount of sleep in a natural way:

#1: Establish a sleep routine

It is important to go to bed at the same time every night and wake up at the same time every morning. It doesn’t matter whether it is a weekday, a weekend or a holiday. This way your biological clock will not get disrupted and you won’t be facing any sleep problems. It will also reduce the amount of tossing and turning you would need, to fall asleep.

#2: Exercise regularly

Being a couch potato does not help improve your sleep quality. In fact it might lead you towards depression, draining off your energy. What you need to do instead is to add some simple exercises to your routine. Keep yourself active throughout the day and avoid sleeping during the day. Also make sure your workout is all wrapped up several hours before you sleep. This way you won’t get too revved up.

#3: Stick to a healthy and balanced diet

It is important to eat healthy if you want to sleep healthy. Cut down on junk food and caffeine. If you can’t make sure you don’t have them after mid-afternoon. Your dinner has to be your lightest meal and you should ideally finish it a couple hours before you go to bed. Stay low on heavy or spicy foods that tend to keep you awake, giving you a heartburn or indigestion.

#4: Quit Smoking

As per research it is tough for smokers to feel rested even after a full night’s sleep. This is because of the stimulating effect nicotine can have. Also smoking can exacerbate sleep apnea as well as a number of breathing disorders that make it tough to enjoy restful sleep.

#5: Make it a habit to say no to nightcaps

Many have the habit of consuming alcohol before going to sleep. Although this might help you doze off initially, it doesn’t help in making you feel fresh in the morning. It in fact disrupts your brain waves and sleep patterns.

#6: Stay away from electronic gadgets before going to bed

Most people have the habit of watching TV, working on the computer, chatting on cell phone or playing a video game during the last hour of their day. They think this relaxes them; but it doesn’t. The light from these devices tends to stimulate the brain, making it harder to unwind. As far as possible, try and put away your electronic gadgets, an hour before you go to bed.

CBD gummies are said to induce better sleep at night. Most people who use this regularly claim that it makes them feel well rested and more alert and energetic during the day. As per research CBD helps in balancing and stabilizing the circadian rhythms.

How To Make Sure You Are Getting A Good Night’s Sleep

Getting a good night’s sleep is something we all strive for. However, as our schedules become more busy, and the distractions increase all the time, it is not surprising that many of us feel as though we are not getting enough sleep. If you are struggling to establish an effective sleep routine and find yourself struggling to stay awake in the day but fail to close our eyes at night, read through the below tips to help get you back on track.

Turn Off The Tech

It has been universally observed that turning off your tech at night can be beneficial for our sleep patterns. This is because our natural body clock attunes with the natural light of the day, so when we spend hours on our phones or other devices, we are exposing our eyes to unnatural ‘blue light’ which affects our biological clock, or circadian rhythm. The wavelengths of blue light are helpful in the day as they keep us awake, however, this becomes completely detrimental in the evenings, when traditionally we were not exposed to such bright light. This triggers the brain to stay awake for longer, and with all the technology and screens that we encounter every day and often use well into the evening, it is no surprise that our sleep patterns are affected.

One simple way to combat this is to ‘switch off’ at a certain time every night. Try and avoid looking on your phone or watching a programme during the last hours before bed. Instead, you could read a book or listen to music, or prepare things for the next day. This will naturally lead your brain to prepare for sleep mode. Our eyes become tired, and you’ll find yourself nodding off earlier than usual!

Have a bath 

We all live such hectic full on lives nowadays that, unsurprisingly, people rarely take time for themselves anymore. One idea you could try to instigate is giving yourself time for a bath. This doesn’t have to be every night; maybe once or twice a week if you are busy. However, having a bath gives our muscles a chance to relax and our mind to mentally unwind and slow down. As opposed to the normal quick shower many of us fit in just before bed or early in the morning, sort some music, some candles or a book and take some much-needed time out. You’ll find yourself much calmer by the time it comes to go to sleep.

Use products 

Using products to aid our sleep pattern is another idea you may want to try. Herbal teas are known to be beneficial, or you may decide to see if CBD has a positive effect on any sleep issues you may have, as benefits have been identified in the past that have assisted with those who have trouble sleeping. You can find CBD Oil UK options and products that may work for you. Lighting candles can also create a space of zen to help you prepare for a good night’s sleep.

Set a Routine

Another effective way of helping sort your sleep pattern is to establish a set routine. As much as we don’t like getting up early, our natural body clocks will soon adapt to a sleeping pattern if you stick to it over a week or so. Set your alarm for a reasonable time in the morning and make sure you get out of bed; the physical act of getting up, making your bed, and getting changed will help you switch on for the day, and will mean you are naturally more tired when it comes to bedtime. It’s important to be disciplined when you are establishing a sleep routine, as staying up late or lying in will soon see your body clock become confused.