It’s dawn and the alarm clock goes off. You groan and wish you had 5 more minutes. You press the snooze button – then you press it again, and before you know it, you’re late for work. Sadly, this is the way many people begin every morning of their lives. But it doesn’t have to be this way! Here are 10 easy ways we’ve gathered to help you get that precious beauty sleep.
Have an earlier bedtime
It seems a little too obvious, but it works. Simply head to bed earlier. If you’re chronically under-slept, you may just not be hitting the number of needed hours every night. Try to get at least 8 hours.
Relax!
For an hour or two before you finally head to sleep, commit to winding down slowly. This means no rigorous exercise, no stressful work or chores, no heavy meals, no arguments with loved ones and definitely no mindless gaming or internet use. Get your mind nice and relaxed by wearing something comfortable, and enjoying a soothing book, some yoga or gentle music.
Keep it cool
Sleeping in a hot room can quickly make you feel sweaty and irritable, so it’s better to keep your bedroom temperature on the cool end. A slight drop in temperature signals the body that it’s time to curl up and go to sleep – why not grab a big fluffy blanket to snuggle into? You could always remove it during the night if you get too warm.
Skip the booze
While it’s true that alcohol can get you off to sleep pretty quickly, it’ll be sleep of a very poor quality. Plus, you’re more likely to wake in the middle of the night, and be greeted by dehydration and a hangover in the morning – not fun! Go for caffeine-free herbal teas before bed for a healthier pre-bed beverage.
Give your bed a makeover
An unsupportive or uncomfortable mattress can cause havoc to your sleep quality. Take the time to choose a mattress, pillows and bedding that are comfortable, good quality and breathable, so you drift off to sleep with no trouble.
Watch your diet
Eating too much refined carbohydrates, bread, candy or sweetened drinks can worsen sleep. Instead, go for high fiber fruits or try oatmeal sweetened with raisins. You’ll feel full and avoid a night-time sugar crash that could potentially wake you up.
Make it dark
Your circadian rhythms can be seriously disrupted by bright lights when your brain thinks you should be sleeping. Flickering device lights can ruin your night – cover them with thick tape, and consider using black out curtains. As a last resort, a sleep mask can also keep things nice and dark.
Don’t linger in bed
If you really can’t get off to sleep, don’t force yourself to lie awake in bed. Get up and do something else, so that your mind doesn’t associate your bed with stressful rumination. Go to a different room and do something relaxing and undemanding until you feel sleepy again, like reading or listening to music (i.e. no social media!). This way you don’t connect your bed with feelings of wakefulness.
Avoid napping during the day
Naps are generally OK, but try to avoid napping before 4pm, so you don’t interfere with your sleep later that night. Naps shorter than an hour are ideal, and won’t throw off your ordinary sleep schedule.
Consider herbs and natural supplements
Insomnia is pretty common – but there are some natural treatments that have been used with some success for centuries. The most common you’ll find are:
Chamomile – This relaxing little flower contains beneficial terpenoids and flavonoids to calm you right down.
Lavender – Studies using brain scans have shown that lavender actually extends the slow-wave sleep period, meaning the body spends more time with a slower heart rate and deeply relaxed muscles. Overall, subjects using lavender slept more soundly than those in a control group.
Valerian root – This herb is a traditional favorite for promoting quality sleep, relaxation and anxiety relief. It’s perfectly safe to use and non-addictive at the right dosage, meaning it makes an attractive natural alternative to more habit-forming drugs like benzodiazepines.
Melatonin – This hormone is naturally released in the brain to regulate the body’s internal clock. It’s affected by changes in light, which then signal the body that it’s time to sleep. Melatonin supplements are a way to treat a variety of sleep disorders such as insomnia, sleep disorders in children, or problems that come with shift work.
Humic and Fulvic acid – Many people experience deeper sleep and more energy during the daytime when supplementing with fulvic and humic acid. These two organic acids enhance the body’s ability to absorb nutrition, stay oxygenated and maintain circadian rhythm, leading to more restful sleep, which is probably why it’s gaining popularity as a holistic natural remedy for better sleep.
With just these few simple lifestyle changes, you can experience significant improvements to your nightly sleep.
Sources:
- Happy Healthy Handbook for more Energy
