10 Natural Ways to Sleep Better
1. Maintain A Consistent Daily Schedule
Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
2. Reduce Your Daily Caffeine Intake
You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
3. Turn Off The Computer Or Television
Television, smartphones, tablets, laptops and computers should be kept out of the bedroom. Intense backlighting of electronics triggers stimulating chemicals in the brain that tell your body it’s time to be awake.
4. Dont Go To Bed On A Full Stomach
Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest .
5. Dont Go To Bed On An Empty Stomach
Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on foods that (in your experience) won’t disturb your sleep, perhaps dairy foods and carbohydrates.
6. Engage in Regular Exercise
Regular aerobic exercise like walking, running, or swimming provides three important sleep benefits: you’ll fall asleep faster, attain a higher percentage of restorative deep sleep, and awaken less often during the night.
7. Limit Beverage Consumption Before Bed
8. Keep Your Bedroom Dark & Quiet
A quiet, dark, and cool environment can help promote sound slumber. Why do you think bats congregate in caves for their daytime sleep? To achieve such an environment, lower the volume of outside noise with earplugs or a “white noise” appliance.
9. Invest In A Comfortable Matress, Pillow & Bedding
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up
10. Go To Sleep & Wake Up Using Your Internal Alarm Clock
If you find yourself consistently wishing you had hit the hay earlier but staying on track with a calming bedtime routine is virtually impossible for you, consider setting yourself an alarm — to go to bed.