How to Sleep Better Naturally
There are many simple steps you can take to improve your sleep naturally and avoid the need for medication. These include:
Getting up and going to bed at the same time each day. This allows your body to get into a routine and makes falling asleep easier.
Avoiding eating and drinking in the evening. Eating late in the evening means that your body is still trying to digest your meal when you want to go to sleep. As well as meaning you’ll have more energy exactly when you don’t want it, feeling full can make it difficult to get comfortable and drift off. Drinking caffeinated drinks in the evening can also interfere with sleep. This includes coffee, tea and cola. Try switching these for herbal teas such as chamomile or peppermint instead.
Don’t overstimulate yourself before bed and avoid activities that make your mind overactive in the evening. Looking at television, computer or mobile phone screens is particularly detrimental as the light given off by these blocks melatonin production and makes falling asleep more difficult.
Be active during the day. Doing some light exercise during the day will help you to feel more tired in the evenings. Going outside is also important as natural daylight helps to reset your body clock making you feel more awake in the day and tired in the evening.
Make your bedroom into a haven for sleep. Invest in a comfortable mattress, pillows and bedding and make sure that you have the room heated or cooled to a comfortable temperature. Avoid activities apart from sleeping in the bedroom. That way, your body will begin to associate getting into bed with falling asleep.
Try earthing for sleep. Research has shown that earthing helps to regulate biological rhythms and improve sleep, making falling asleep easier and reducing waking during the night.