5 Practical Tips on How to Improve Your Sleep Naturally

Posted by Anna Cole on February 26th, 2020

Having a sound sleep at night is rejuvenating and refreshing for you. Many of you claim getting a good sleep at night is becoming out of your reach. Occasional sleeping issues are common, but they can be a sign of insomnia if you feel them often.

Insomnia is a health condition, which affects your sleeping. You face problems in falling asleep or stay asleep. Most of you start taking sleeping pills that are not good for overall your health. Except extreme cases, you should work on how to treat your sleeping disorders naturally for long-term benefits. Here are some helpful steps for you:

1. Prepare a healthy sleep routine

Your body is responsive to consistency. For a better sleep, you should follow a routine. And for this, you need to fix a time to go to bed and leave your bed. Suppose that you decide to be in your bed at 10. Go to bed at 10 pm every day. Whatever time you decide for your sleeping, ensure to be in your bed for 7-9 hours each night. Avoid using your handheld devices or watching television at least one hour before going to your bed.

2. Try to avoid taking caffeine and alcohol

Ensure that a cup of joy is not stimulating you a lot at your bedtime. Caffeine intake after midday can make melatonin ineffective, causing ignorance to your body’s sleep need. Like caffeine, drinking alcoholic beverages to feel relaxed before your bedtime is harmful to your sleep. Try to maintain a gap of four hours between bed and drinking.

3. Pay attention to temperature and lighting

Too low or high temperatures can obstruct you from your sleep. According to several studies, a temperature of 18.5 degrees Celsius is ideal for sleep. Try to maintain your bedroom temperature around it. You can take a warm cup of herbal tea or a shower before your bedtime to fall asleep soon. Besides, you need to take care of your room lighting. Switch off your regular lights if you notice the light is obstructing your sleep. You can switch on the night bulb if you want to have some light in your bedroom.

4. Take natural supplements

You should opt for natural supplements, like a cup of warm milk and an organic white chocolate bar instead of sleeping pills if you notice you have insomnia or sleep apnoea. Also, you can think about taking a superior quality magnesium supplement before your bedtime. Such a supplement can help you ease anxiety and relax your body muscles. You can consider taking melatonin to help your body train again on what is the right time for going to bed.

5. Take some protein

A small pack of snack containing protein is an excellent trick to enhance melatonin production and calm down your blood sugar level before your sleeping time. You can think about taking a few almonds or 2-3 spoons of yogurt.

Conclusion

Falling asleep is a steady process, which takes time. Following the tips mentioned above can help you a lot to reduce the impact of your sleep disorders and gradually lead you to have a sound sleep at night. You can also contact a health expert (physician as well as psychologist) if you observe no improvement in your sleep.