Having a regular good sleep is essential to both your mind and body in order to work normally. If you want to live a healthy life, then it is important to get to sleep better.
Why People cannot sleep well?
People cannot sleep well often because of the overuse of smartphones or getting extra light exposure. It would easily disturb your sleeping cycle.
Moreover, excessive caffeine consumption can also affect your sleep at night.
Besides, Stress is also a fundamental cause that will disturb your precious good night’s sleep. Anxiety and overthinking could lead to chronic stress and further to an unstable sleeping cycle.
Health Effects of Poor Sleep
It is significant to understand the potential health problem that could because of a lack of sleep.
The sleeping cycle of different people varies. But usually, if you are getting the sleep of fewer than 6 hours, then you will be at risk of developing different diseases.
The lack of sleep or poor sleep would possibly result in disturbed cholesterol levels while affecting your heart’s health. In this way, it increases the possibility of getting a heart attack, cancer, and strokes.
Furthermore, the lack of sleep also leads to inflammation, diabetes, weight gain, and chronic stress.
Natural Way to Help You Sleep Better
- Utilizing Aromatherapy
If you have been sleeping poorly at night, then aromatherapy could be one of the best natural remedies for improving your sleep.
The essential oils can calm and relax your nerve thus improve your sleep quality at the end of the day.
Lavender, Vanilla, Lemon, and Geranium are some of the best essential oils for sleep.
- Relaxing Music
Listening to gentle and soothing music before going to bed is the perfect way to develop a good night’s sleep.
According to some health research, listening to relaxing music can help people to deal with sleeping disorders.
Furthermore, relaxing music can improve the quality of sleep. It could help people to fall asleep faster and keep stable sleep during the night.
- Control Sleeping Time- A Sleep Schedule
If you are struggling with a sleeping disorder, then right now how to sleep better could be the most important issue in your life.
A well-organized sleep schedule might be the fundamental need for your problem. Depending on different people, it usually requires a sleeping time of 6-8 hours every day for repairing and refreshing our body and brain.
To plan your schedule, first of all, you should decide your preferred waking up and sleeping time. Then, set the sleeping hours that you are getting enough sleep.
- No Daytime Nap
Daytime naps could be wonderful; however, if you are dealing with insomnia or sleeping disorder at night, you should avoid it.
Many people would have a stronger desire to take naps during the daytime especially after lunch. However, taking naps could be a leading reason for your lack of sleep and feeling restless at night.
If you continue taking daytime naps, then you will be less likely to stay asleep at night. On the other way round, once you avoid daytime naps, then you will be tired enough to fall asleep faster at night.
You have a healthy sleep only when your quality of sleep is good.
People would easily face stress, depression, and overthinking about their lives. It could cause sleeping disorders at night. To deal with it, meditation could help to bring calmness from your stressful and frustrating working routines.
According to some researches, meditation can help improve your heart rate by working on the parasympathetic nervous system.
- Hot Bath
How to sleep better is one of the most common problems that people in this busy modern world would face. Taking a nice hot bath at night could help in sleeping better.
Adding a bath bomb to your hot bath could do the magic for you to achieve a good and restful night’s sleep.
Some bath bombs contain different scents for sleep improving like lavender, magnesium, and chamomile. It can be very helpful in improving your sleep at night.
Besides, adding salts, along with some essential salts can also help improve your sleep.
- Regular Exercise/Yoga
A regular working out or yoga session can help reduce stress levels, enhance working capability during the day, and further improve your sleep at night.
Most kinds of exercises are significantly effective in relaxing tense muscles and reducing stress in your body. It also helps you to fall asleep faster and wake up less during the night.
- Change Bedding/Pillow Suitable for You
Just some slight changes in your lifestyle can be the key to help you sleep better.
If you are facing a problem of poor sleep quality, it is probably because your mattress or pillow does not suit your body. Therefore, you need to check if your bed or pillow is not large enough or comfortable for you.
A perfect good night’s sleep can directly depend on making some changes in the environment around you. If you feel uncomfortable when lying on your bed, then changing bedding and pillow could be the solution in improving your sleep.
- Limit Intake of Caffeine and Alcohol
The things that you are eating or drinking before bedtime could affect the quality of your sleep too.
Especially, Caffeine and alcohol are the common causes of your poor sleep schedule. Caffeine can keep you awake even after 6-8 hours of its consumption.
Therefore, to avoid caffeine, you should not drink coffee or other carbonated beverages in the late afternoon or evening.
On the other hand, alcohol would make you feel tired after consumption. It may make you feel sleepy easily. Therefore you should avoid alcohol in the daytime or early evening.
- Herbal Tea
After A long working day, taking a sip of naturally relaxing and calming herbal tea could be highly effective in refreshing and restoring your mind and body.
Some researches have proved that herbal teas can be able to improve your sleeping routine. There are many kinds of herbal teas that are effective in making you relax before bedtime. For example, chamomile, valerian root, lemon balm, lavender, and passionflower tea are good for your sleep.
These herbal teas are the natural and most effective to get you a good sleep quantity at night.