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As much as regular exercise and balanced diet is important for a healthy lifestyle, a quality sleep in the night is also important. But according to the statistics, about 70 million Americans get affected by sleep disorders, insomnia and more every year. Research has shown that poor quality sleep can have a negative impact on the exercise performance, functionality of the brain and hormones too. It can cause obesity as well as it can increase risk of diseases in children as well as in adults. You need to know about some of the ways to improve sleep naturally. We are here to help you with some of the natural effective ways.
Here are some of the best natural ways that can help you sleep better:
1.Try a relaxing bath before bedtime
Research suggests that a warm bath before you go to bad can greatly improvers sleep quality. studies found that bathing in water between 104 – 108.5-degrees Fahrenheit can promote a better night sleep. You can even take things a little further by adding a naturally infused lavender bath bomb to the bath for the ultimate pre-bedtime relaxation.
2. Quit caffeine in the evening
Caffeine comes with a lot of benefits and about 90% of the American population consumes it. The caffeine intake can help you to enhance performance and focus by increasing the energy level. The caffeine can actually stimulate your nervous system by keeping you awake and making you feel more energized. So, it is better if you don’t consume caffeine in the latter half of the day as it can stop you from feeling relaxed naturally in the nighttime.
3. Physical activities can help
If you are looking for the best way to improve sleep naturally, then exercise is the best way. Lack of physical activities and exercises can mess up your sleep routine completely. So, it is important to spare at least 20 minutes of your time every day to do some aerobic exercises or any physical activities. This can be running, jogging, brisk walking, cycling and more. Doing this at least 4 times in a week can improve your sleep quality at night significantly. Check out this video of 11 exercises for a better nights sleep.
4. Turn off the lights
To improve your sleep quality at night, the most effective natural way is to make the room as dark as possible. A small amount of light can tell your brain to keep awake. It is better if you can dim the lights in the evening so that your body can start preparing for the night. Once you hit the bed, make sure that the room is pitch dark to improve the sleep quality.
5. Reduce the blue-light exposure
Exposure to the blue-light during the sleep time can mess up the sleep schedule. Yes, the hormone (melatonin) which is responsible for regulating sleep-cycles can get disrupted due to the blue-light from your laptop screen, smartphones or tablets. Melatonin can help you to get a better and deeper sleep at night. Due to excessive exposure of blue-light, melatonin can get reduced significantly affecting your sleep cycles.
6. Make sure your bed is comfortable
Often due to bad quality of the mattress or pillow, you don’t feel comfortable to sleep. This can affect your sleep quality too. To ensure that you are having a better and improved quality of sleep, your bed has to be comfortable. If necessary, replace your old mattress or old pillow with the new ones. This can help you to improve your sleep quality naturally.
Check out our experience with a Sleepbear mattress for a good nights sleep
7. Increase daytime exposure to light
It is important for your body to get exposed to bright light during the day time for the body clock to set properly. This body clock can have an impact on your sleep time, functioning and more. Being exposed to natural sunlight, both direct and indirect, can help the body clock to fix the circadian rhythm which can improve your sleep quality in the night and energy level in the daytime. According to a study, being exposed to bright sunlight for 2 hours can help in improving the sleep quality by 80%.
These are the 7 ways that can help you to improve sleep naturally. Besides these, you can also try some more essential things that can help you in getting better sleep. Cutting down alcohol, quit smoking, optimising the bedroom environment and trying to maintain a particular wakeup and sleep schedule can help you to improve your sleep quality drastically. Avoid exercising just before the bedtime! Make sure to workout either in the morning or in evening at least 4 to 5 hours before hitting the bed. These simple natural ways are extremely helpful to cope up with insomnia and other sleep disorders.
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