Tired businessman with adhesive note on his eyes. Concept of sleeping.
4 Great Ways To Get A Better Night’s Sleep…Naturally
Having trouble sleeping at night causing you to feel tired during the day? A good night's sleep is an essential driver for daily productivity. During the night, your body repairs itself and your brain processes information and organizes your memory. If you're struggling to sleep properly, here are four ways you can improve your nightly shut-eye, without resorting to medications.
Set a regular sleeping time
The human body loves habit, so the best way to sleep better is to stick to a regular schedule. That doesn't mean you have to go to bed early: it just means you need to hit the sack at about the same time every night.
On average, a person requires 7-8 hours of sleep per night. Within a few days of creating a new sleep routine, your body will start to acclimate itself to the new regular schedule. You'll soon find that bedtime takes care of itself: you'll start feeling sleepy at the same time every night!
Exercise
Exercising helps evacuate daily stress, and also put you in a better frame of mind when it comes to sleeping. The important thing is to benefit from the endorphins released by sport, without doing strenuous exercise too close to bedtime. If you work out just before jumping into bed, your exercises will have the opposite effect and can keep you awake.
Eliminate Distractions
Many people watch television or use a laptop in bed. This is a very bad idea: rather than preparing your brain to relax, you're stimulating it, so it takes even longer to fall asleep. Bright screens exacerbate the problem. Do not bring your work to bed. You should keep your bed only for sleeping.
At least one hour before your bedtime, switch off the TV and/or your computer. If you really must do something before heading to bed, try listening to music or reading a book instead. This will help make sleeping easier for you.
It is also essential to avoid bringing emotional issues into the bedroom. Anger and stress are strongly associated with the place you feel them, so if you must have a tough conversation with your partner or anyone else, do it outside the bedroom.
Know what to eat or drink
The food you eat can also impact your sleep quality. If you are fond of coffee and tea, it is wise to reduce your intake since these stimulants can make sleeping difficult at night. The effects of caffeine in the body last for between 8 and 12 hours, so calculate your cut-off time accordingly.
Eating a heavy meal before bedtime can put additional strain on your digestive system and prevents you from sleeping soundly. It has also been shown that the lack of sleep can actually lead to weight gain.
