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04 February, 2020

5 Natural Ways to Get Better Sleep

No matter who you are, you cannot live a happy life without the sufficient amount of sleep. Despite all those macho claims that ‘I can survive with 4 hours of sleep a day,’ you cannot survive without the recommended amount of sleep every day. Otherwise, you will be trading your mental health, productivity and happiness. Several research attempts have successfully proven how connected sleep is to these aspects. As we all know, depending on medication or other inorganic methods is never a long-term solution. What you need is some natural ways to get better sleep. In this article, we have 5 of them.

#1 Care About What You Consume

Things that are part of your daily intake can affect how much sleep you get. A major player here is caffeine. You should reduce the amount of caffeine you consume during the evening time. More caffeine inside your system means it would be tougher to fall asleep. And, even if you manage to fall asleep, don’t even think of getting quality sleep. 

If you still want to embrace all those benefits of caffeine, you can consume it early in the day. That way, you can have productive day-times — without naps — while getting quality sleep at night.

#2 An Optimized Bedroom

The place you decide to sleep is another important factor in play here. Of course, it would be your bedroom, but you can make things way better. The first step is getting a mattress that suits your sleeping position and body type. While some people recommend roll up mattress, there are options in the memory foam sector too. You can also try adjusting the lighting conditions in your bedroom and getting a smart bulb could be a helpful decision here. Also, do try to add things that make you feel at home — even if you are far from home. That may be a dimmable light, some photographs or even a souvenir.

#3 Control Your Light Exposure

The amount and type of light that you are exposed to during different times of the day plan another role in the whole deal of sleep. The best idea is to get better sleep is to complement your circadian rhythm. You can do this by increasing the exposure to bright light during the day and reducing the exposure to blue light at the evening time. You can get some easy-to-use smartphone apps for the latter purpose. Research attempts have shown that the exposure to bright light has helped even those who are suffering from insomnia. If you don’t have a sleep disorder, you can expect better results for sure.

#4 Create a Sleeping Routine

Having a well-developed routine is a great natural way to fall asleep. This might require you to change your whole schedule, but the method works quite noticeably. There are a few steps you can consider. One, you should keep all the digital devices aside a certain period of time before. Two, you should be using the bed to only sleep. That is, don’t keep lying on the bed, thinking how to get back to sleep. Third, you can even set up some triggers like sleep music to control how quickly you fall asleep. Just keep in mind that this solution is a very personal one and that you don’t have to follow any models here.

#5 Check Your Health

Although many people stay away from potential diagnosis, you don’t have to. So, the first step to get more sleep is to ensure that you don’t have a sleeping disorder. You can do this with the help of a professional — and there is no need to stigmatize this. Sleeping disorders are way common in the age and you may also be a victim. Even in that case, you can try the abovementioned methods to get better sleep, along with prescribed medication. On the bright side, if you don’t have these issues, you can focus on the potential solutions such as altering the diet and removing stressful elements from your life at best.

The Bottom Line

So, these are some of the most effective natural ways to get better sleep. Most of these steps make changes to your environment and peripheral aspects and are completely organic. You are likely to improve not only the duration but also the quality of your sleep in the long run.

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