How to sleep better naturally!
Getting a good night sleep is very important because if you don’t have at least 6 – 9 hours of sleep per night you will feel tired and drained throughout the day. Not having enough sleep will directly affect your energy, mental and physical health, emotional balance and productivity. Not getting enough sleep can even cause you to lose weight!
Did you know around 1 in 3 people suffers from mild insomnia! That’s a lot of people! Many of these people may start to develop bad habits, for example, start to take prescribed sleeping pills like Temazepam and Triazolam. These pills may work but they will may you feel half asleep still when you wake up. They can also be very addictive and can be very toxic to the body. When mixed with alcohol and other drugs these sleeping pills can kill you!!
So we get it not getting enough sleep is not good for you at all, and the prescribed pills aren’t either! So how can we sleep better naturally at night!
How can I sleep better naturally?
Getting a better sleep naturally come downs to a lot of things these include activities you do throughout the day. For example, getting enough exercise this can be done by going for a run or going to the gym on a daily basis, this can help improve sleep because it helps lift your mood and relieves stress two major factors that play a part in helping you get a better sleep naturally. We understand that most of us don’t have the time to go for a run or spend money to get a gym membership that we would barely every use! If this is you then we suggest that you look into getting a home gym or a fold up exercise bike so you can exercise in the comfort of your own home! Both of these pieces of equipment will save you a lot of money in the long run and will help you achieve a better sleep naturally!
Another thing that could help you get a better sleep naturally, is eating healthier! Yes, what you eat throughout the day does affect your sleep. For example, if you consume a lot of caffeine throughout the day, like energy drinks, coffee etc. you will have a way harder time getting to sleep that night, did you know that caffeine can cause sleep problems up to ten hours after consumption! Because of this, we suggest you avoid drinking energy drinks and coffee after lunchtime as it will play a big role in how fast you get to sleep! Also by cutting down the number of sugary foods you have throughout the day will help to sleep better at night, avoid foods like sweets, cereal, fruit juice (apple and orange juice. etc.) and baked beans after lunchtime as it will play a big role in when you get to sleep!
Food can affect when you get to sleep in many ways! One of them being what you eat throughout the day (paragraph above). Another way it could affect you is the TIME of day you eat! For example, eating big meals before you go to bed can drastically affect the time it takes you to get to sleep! We suggest you leave at least 3 hours between when you last eat a big meal and when you go to sleep because this will help you fall asleep a lot easier and you will sleep better. Also, we suggest you avoid eating any acidic foods (fish, processed foods e.g. Ham etc. fruits and dairy products) and any spicy foods at least 2 hours before you go to sleep.
Another way to help you sleep better naturally would be to avoid drinking a lot of liquids in the evening! This is because this can cause you get up and go to the toilet throughout the night which will disrupt your sleep after you just spent ages trying to get to sleep! Such an annoying feeling when you’re about to fall asleep then suddenly you need to go to the toilet! Also, avoid drinking alcohol before bed. It may seem like it helps you get to sleep but it can really interfere with you sleep cycle so it is best to avoid this!
As you can see your daytime habits can really affect how long it takes you to get to sleep, whether you get enough sleep and whether you have a good sleep without any interruptions (like having to get up constantly for the toilet)!
If you smoke this could be another reason why it takes you a long time to get to sleep especially if you smoke right before bed!
There are LOADS more ways you can sleep better naturally!
With everyone these days living busy lives, high levels of stress and depression are very common. This can lead to insomnia; this is where you can’t sleep or it takes you ages to get to sleep! There are a variety of products which are very useful when it comes to helping you fall asleep and counter insomnia! If you’re still finding it hard to fall asleep after adding regular exercise to your daily routine and tidying up your diet these products could be very useful and will aid you to sleep better naturally!
What can I use to help me sleep better?
Natural Aid Sleeping Pills
I know we were on about how sleeping pills are bad for you earlier, but they are prescribed sleeping pills which are made with loads of artificial ingredients which are VERY bad for you. And in the long run, they can be super addictive and even cause death when mixed with other drugs such as alcohol! On the other hand, there are these natural aid sleeping pills, they are naturally made with a 100% natural ingredients!
- Magnesium: Helps to quiet the mind, relax muscles and heart rate to get you to sleep easier.
- L-Theanine: An amino acid that also relaxes the mind and body quickly.
- Lemon Balm, Valerian, Hops, Chamomile and Passion Flower: Common herbs used for many ailments but are best known for supporting relaxation and the promotion of sleep.
- 5-HTP: The nutrient precursor to serotonin, which is believed to be responsible for helping mood and sleep, so when 5-HTP is consumed it converts into serotonin.
- Melatonin: A hormone produced in the brain that helps to control your natural sleep and wake cycle.
perfect if you suffer from insomnia! they are non-habit forming so you can’t form an addiction to them! They also aid in fighting stress, allows faster sleep, deeper rest, refreshed feeling when you wake, without grogginess of other products! The perfect product if you want to sleep better naturally!
We recommend you try this natural sleep aid! We took into consideration that this product might not work for everyone so here are some other products which will definitely help you sleep better naturally at night:
Ear plugs have helped me a lot personally with my sleeping problems! I was finding that any little noise that I heard would keep me up. That’s why we recommend that you try ear plugs out because you may have the same problem as me (Marcus – Admin) if so it’s a very easy fix because these disposable ear plugs are very cheap and last a long time! They are also quite comfortable and aren’t irritable at all! These are the ones that I use and I highly recommend you try them if you are having sleeping problems:
The Wedge Pillow
Another one of these products is the wedge pillow! This bed wedge pillow promotes a better sleep by putting you in a better position and prevent orthopedic health issues with your spine, neck, and shoulders.
If you are wondering how to get to sleep faster this multipurpose and adjustable pillow will help you just do that! To maximize comfort and fit your body’s shape as best as possible, the bed wedge pillow features a layer of high-density memory foam. The foam contours to your shoulders, neck, and head, offering you a uniquely comfortable restful experience which will help you sleep better naturally.
We highly recommend you try this pillow out as it will help you to get a better sleep, there is also a money back grantee so if it doesn’t work for you, you can always send it back and get a full refund! So there is no harm in trying this product, for all you know It could solve your insomnia problem and help you sleep better naturally. So you never have you spend hours lying in bed wondering when am I going to get to sleep ever again!
The Weighted Blanket
One more product we highly suggest you try out is the weighted blanket! You may be thinking a weighted blanket? How does this work? Well, this therapeutic weighted blanket harnesses the power of deep touch stimulation to gently distribute deep pressure across your body. It helps relax your nervous system by simulating the feeling of being held or hugged. This increases serotonin and melatonin levels and decreases cortisol levels which improving your mood and promoting a better sleep at the same time.
This weighted blanket is also great for people suffering from Anxiety, ADHD, Autism, OCD and Sensory processing order because it helps relax your nervous system by simulating the feeling of being held or hugged. This blanket is proven to help you get a better sleep and best of all its all natural sleep so no waking up feeling terrible after taking prescribed sleeping pills ever again!
We recommend you try this product because it will help you get the sleep you desire so you never again have to worry about how long it will take you to get to sleep ever again! This product is an amazing tool which WILL help you sleep better naturally!
If you haven’t solved your problem yet here are some more tips on how to get to sleep fast:
Take a warm shower before bed
Taking a warm shower before bed then stepping into cooler air will cause your temperature to drop more sharply. Because of this sharp temperature change, your metabolism will slow down faster and will also help prepare your body for sleep.
Make sure your room is cold rather than hot
Throughout the day our bodies temperature naturally peak and declines. Our internal temperature is at its highest around lunchtime, and its lowest around 4-5am. When we sleep how body temperature declines! Helping your body get to a cooler temperature can help you fall asleep.
Only go to sleep when you feel tired
This tip may sound obvious, but many of us try going to sleep earlier to “get a longer sleep” but this is usually not the case! If you don’t feel tired or sleepy and you try going to sleep, your body won’t settle down cause you to stay up longer tossing and turns in bed.
Wear socks to bed
Research shows that having warm feet and hands can quicken the onset of sleep. This means that having cold feet stops you falling asleep faster and hence the National Sleep Foundation suggests wearing socks to warm your feet before going to bed, to prepare your body for sleep.
Don’t go on your phone at least 1 hour before bed
I know this one can be hard for a lot of us but an increasing number of studies indicate that exposing yourself to blue screens and smartphones before going to bed, disrupts your quality of sleep. It is best advised that you switch off all electronic devices an hour or two before going to bed, which helps fall asleep faster.
There are a few quick and simple tips on how you can get a better sleep naturally!
Back on to the topics of food, here are some of the best foods to help you sleep:
Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin.
Fish such as tuna, halibut, and salmon are high in vitamin B6, which your body needs to make melatonin and serotonin.
White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep.
Eating these foods throughout the day will help you get to sleep faster and help you get a better sleep naturally!
Thanks for reading our article on how to get a better sleep naturally! We hope we helped you solve your sleeping problems!