Perhaps at times you have taken sleeping pills after spending sleepless nights and having a bad day at work.
You are not alone. According to Centre for Disease Control and Prevention (CDC) around a third of all adults sleep less than six hours. While benefits of a good sleep include good heart health, weight loss and improved memory among many, a considerable population is facing serious problems such as premature aging, hair loss hormone imbalance, lower immune function and weight gain due to lack of sleep.
A number of natural tips have proven useful and will greatly improve your sleep. Here are five on them.
Develop a sleep routine
A strict daily sleeping routine can make a great impact on how you can easily fall asleep and stay asleep for longer hours.
Develop a habit of going to bed and waking up at the same time every day, including weekends and during the holidays.
This will help in setting your biological clock and your body will respond by starting to shut down at this time every night. Waking up at your set time will be a norm.
Change your diet habits
Try your best to avoid food and drinks that contain caffeine, for instance tea, coffee, chocolate and soft drinks by mid-afternoon.
Taking alcohol close to your bedtime will initially make you asleep quickly but will disrupt your sleep when it’s depleted as well as waking you up at the middle of the night to go to the bathroom.
Take light meals for dinner with little or no spices because heavy meals can wake you up with indigestion.
Children play a lot and maybe you have always wondered why your kids sleep even for more than eight hours. Numerous studies have shown that, adults who do exercises five times a week are less sleepy during the day, have more vitality and better sleep at night. Make sure you wrap up your workout session a few hours before bedtime so that you are not too tired to get a sound sleep.
We all use some sort of electronics such as cell phones, video games, televisions and computers just before bedtime or even in bed. Reports show that light from these gadgets stimulate the brain making it hard to shut down and fall asleep.
By putting your devices away an hour before bedtime, you’ll start to observe that you are falling asleep more quickly and sleeping more soundly.
Sleep in total darkness
Light from artificial lighting and electronic devices can disrupt your sleep-wake cycle. This can be attributed to disruption secretion of melatonin – a hormone that helps us sleep – partly due to artificial light telling our bodies that it’s still daytime.
It is always wise to dim your bed and reading lamp an hour before your sleeping time. If light from your security lights is getting into your bedroom, use heavy curtains or a blanket on your windows to block any lights from getting through.
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