Sleep deprivation is one of the most common problems that people around the world experience. It’s also one of the major triggers behind many physical and mental health problems such as stress, aches and pains, migraines, and dark circles under the eyes, among other things. And we all know that a well-rested body is imperative for a productive day. A good night’s sleep is one of the greatest blessings, yet unfortunately, many people struggle to experience it and to improve sleep naturally.
The lifestyles of the post-technology era, increased work pressures and metal stresses, excess screen exposure and unhealthy eating habits have all contributed to poor sleep cycles. A lot of people even rely on medication to help them sleep better and longer; despite the fact that it can have negative side effects in the long run.
Luckily, there is a simple solution. Making small changes in your lifestyle and habits can help you improve your sleep cycle without any outside or medical intervention. Here are four simple ways to improve sleep naturally.
Increase Your Physical Activity
Physical activity plays a huge role in triggering sleep. It not only improves the blood circulation in your body, but it also tires your body enough to help you fall asleep as soon as you hit the bed. If you are someone with minimal mobility, or if you spend most of your day behind your desk or on the couch, you most likely will find it hard to fall asleep.
The best solution? Find a way to incorporate exercise or some type of physical activity into your day. Take a walk during your lunch break, use the stairs instead of the elevator, or head to the gym after work. The more you can wear yourself out physically, the easier it will be to fall – and stay – asleep.
A Consistent Routine
Your body has an internal clock that can easily be set by following a consistent routine daily. By developing a set pattern of pre-bedtime activities, and by going to bed every night at the same time, your brain will eventually be conditioned to feel sleepy at that particular time automatically. This will help you fall asleep quicker and easier.
To do this, determine a time when you would like to go to bed. Then, about an hour or 30 minutes before that time, begin winding down with some relaxing activities. Try taking a warm bath or reading a book. Be sure to turn down the lights to create a sleep-friendly environment. Make it a point to get in bed at the same time every night, even if you do not feel sleepy.
Follow this routine daily, and in a short while you will begin to feel sleepy around the same time each night automatically. Your body and mind will relax and allow you to drift off to sleep easily.
Fluctuating body temperatures can have a significant impact on how well you sleep. Lots of people have a hard time getting a good night’s sleep because their body is producing a lot of heat and making them uncomfortable while sleeping. Investing in a cooling pillow can help solve this problem.
Cooling pillows are designed to keep your body cool and help it maintain a comfortable temperature while you sleep. There are many different cooling pillows available, so be sure to read through some cooling pillow reviews before buying so you get one you like.
Ditch the Screen
As tempting as it may be to check your Facebook notifications and play online while lying down in bed, don’t do it. These gadgets are one of the biggest enemies of sleep. Not only does it increase mental activity while your brain should be winding down, the exposure to the light also promotes wakefulness. Not to mention it eats up minutes of precious sleep time, leaving you sleep deprived and exhausted.
Instead, keep your gadgets at a distance. It’s best to turn off your television, tablet or smartphone at least one hour before you begin your bedtime routine. This will make it easier to wind down and relax.
The secret to getting a good night’s sleep doesn’t have to lie in a pill or some other unnatural solution. Instead, by making a few simple lifestyle changes, you can easily improve sleep naturally.