Sleeping is something we do every day. But you may come to a point where you ask yourself “Why am I not sleeping at night?”. If you don’t know how to sleep well, it may start to affect your mental and physical health. It can take a toll on your productivity, emotional balance or even weight.
Some of us will struggle to get proper sleep. But there is a solution. You can start by making simple changes to your daily routine and bedtime habits. In turn, it can have a positive impact on you helping sleep well every night.
If you are tossing around frequently in your bed, here are some ways on how to sleep well.
Keep to A Sleep Schedule
If you are wondering how to sleep well naturally, try to keep a sleep schedule. You can do this by having a consistent sleep and wake time. Pick a wake-time and bedtime, and stick to them as much as possible. For example, waking up at 7 in the morning and going to bed at 10 during the night, routinely. This also extends to your weekends, where you should avoid sleeping in.
The consistency is essential to reinforcing your sleep and wake cycle. But make sure that your schedule has the recommended hours of sleep. For an adult, it should be 8 hours of sleep. If you start feeling sleepy before your scheduled bedtime, try doing some light activities to keep yourself awake.
Additionally, napping during the day can also affect your sleep schedule. You may find that it is harder to fall asleep. Try limiting your naps to early afternoons of no more than 30 minutes. A study has shown that longer naps can affect health and sleep quality negatively.
Keeping to a regular sleep and wake schedule is one method to sleep well at night naturally. Once your body clock is regulated you can sleep better and faster.
Foods to You Sleep
Many foods contain naturally occurring substances to help you sleep well through the night. If you wish to sleep better and wake up energized, try adding them to your diet plan.
Kiwi – It is a great pre-bed snack that is loaded with vitamins and serotonin. Serotonin is a chemical in your brain that influences the body’s sleep-wake cycle. Other than being a superfood for sleep, it can also help with boosting your immune system. When volunteers ate two kiwis one hour before bed, they had a better quality of sleep.
Chamomile Tea – A popular herbal tea with several health benefits. Such as its potential to help reduce anxiety or promote skin health. Perhaps another benefit of drinking this tea is its ability to help with falling asleep. It contains an antioxidant that may induce sleepiness and reduce insomnia.
Soy Foods – Isoflavones is a compound found in soy foods. This compound helps with the production of serotonin, which may help with your sleeping patterns. From miso, soy nuts to tofu, there is a host of soy foods you can add to your diet for better sleep through the night.
Fish – Especially salmon and tuna. They help to increase vitamin B6 in your body which is needed to produce melatonin. Melatonin is a hormone that helps with your sleep-wake cycles. Fish rich in omega 3 fatty acids like salmon may boost immune systems, and help fight memory loss.
In addition, you should also pay attention to what you consume before going to bed. Avoid big meals when it’s near your bedtime. Try to have dinner earlier in the evening. Nicotine and caffeine can take hours to wear off, disrupting the quality of your sleep.
Exercise in the Day
Another method on how to sleep well is to work out during the day. You can try to pick up a daily exercise routine. It can help you in enhancing the quality of your sleep. Furthermore, exercising can help reduce the symptoms of insomnia.
A study has found that in the elderly, exercise helped to reduce the amount of time they took to fall asleep. In addition, it also helped to prolong their sleep time by 41 minutes.
Exercising may be a healthy, natural and inexpensive method of improving your sleep. However, do take note that you should not start working out too close to your bedtime. As it may increase your adrenaline, which might make it harder to fall asleep. Try to end vigorous and moderate workouts around 3 to 4 hours before your bedtime, allowing your body to cool down. Alternatively, you can perform low impact exercises like yoga or light stretches during the evening to promote sleep.