Have you ever spent hours and hours tossing and turning without being able to fall asleep. This happens to me every so often, so I researched some ways for how to get a good night of sleep. I wanted to give myself the best chance for falling asleep and staying asleep each night that I possibly could. I am not a medical professional and these are just some tips that helped me. I also did not have a sleep problem that was so bad that it warranted medical attention. I just had some trouble falling asleep and staying asleep at times.
For many people sleeping peacefully is a distant illusion that they cannot achieve, and to rest at night, they must take medication. However, natural remedies can be part of your daily routine to improve your ability to fall asleep and stay asleep. There are some simple habits that you can implement that can help you to rest throughout the night without any interruption. You can do simple things to help increase your chances of getting that coveted good night of rest. Try one or more of the tips below.
1. Create a Routine
When dealing with sleep problems, a simple tip for getting a better night’s sleep is to create a routine. This is a natural remedy that works very well because our body works better when we create a routine. That is why it is advisable to wake up and fall asleep always at a specific time, such as waking up at 7 am sleep at 11 pm. Pick whatever times work best for you and your situation.
At first, it can be challenging to adapt to the routine, but it is healthy for the body, and by constantly repeating it, your body will get used to it. Therefore, if you have plans for the weekend, go and enjoy it as much as you can, but then try to get back into your routine, to go to sleep and wake up at the usual time.
2. Drink Something Warm
We often hear that it is good to have something hot to drink before going to sleep and avoid drinks containing caffeine. A good choice is to opt for hot herbal tea. You will find many varieties on the market that include herbs such as valerian or chamomile, which may help to relax you to fall asleep quickly. Make sure not to drink too much, though, so you don’t have to go to the bathroom in the middle of the night.
Exercising frequently can make the difference and help you to rest. One recommendation is that you get at least 15-30 minutes of exercise each day. It may also help to do yoga at night, with only 5 minutes of stretching we can rest all night without interruptions. Try it and see if it is helpful to you.
4. Avoid Caffeine
If you like coffee, you do not have to stop consuming it entirely, but it is advisable to reduce its consumption. Nutritionists claim that drinking coffee in excess after midday can cause insomnia effects. Generally, people consume a lot of caffeine, even at night. To be sure that it does not impact the quality of your sleep at night, try avoiding caffeine all together after 2 pm. That is my cut-off time for caffeine, but you can test different times and see what works best for you.
5. Take a Hot Bath
Beyond the fact that this habit is most relaxing and pleasant, the idea of taking a warm bath or shower at night may help to achieve an ideal body temperature that will help us fall asleep. Some studies have shown that people who took a hot bath at night fell asleep more quickly and ensured that they enjoyed quality sleep.
Research has explained that this may be because when we get out of the hot water, we experience a slight decrease in our temperature, which is key to the brain falling asleep and being ready to rest.
6. Don’t Drink Anything Before You Go To Sleep
If you drink something in the evening, such as herbal tea, be careful not to drink it right before bed, or you probably will have to wake up to go to the bathroom. Therefore, it’s good to avoid drinking liquids at least a couple of hours after dusk. This reduces the chances of waking up because you feel like going to the bathroom in the early morning.
7. Prepare the Bedroom
It is vital to keep the room dark, cool, and free from noise. Some easy ways to prepare your bedroom for sleep is to make sure that your curtains or blinds are shut or drawn. Make sure the bed is made and ready to welcome you. Turn off mobile phones and electronic devices. Finally, try to get the room temperature down to making it easier for you to fall asleep.
8. Take Care of Your Diet
What you consume can either promote sleep quality or hinder your sleep quality. For example, be careful not to eat anything that will give you heartburn, impeding your ability to fall asleep. Also, avoid eating a hefty meal because it will take longer to process it. Eating a healthy diet will also help you to sleep better.
9. Do Some Meditation
There are many different benefits to meditation. If you take some time to relax your mind and your muscles, you’ll get the perfect combo. Researchers have found that meditators slept more and better because of the deep relaxation they achieved through this practice. If ‘mindfulness’ doesn’t go too far with your lifestyle, deep, relaxing breaths will also help you without the need for any extra escapes.
10. Keep Your Bedroom for Sleeping
It’s crucial that we keep our bedroom in optimal conditions for sleeping. To achieve this, try to break the custom of falling asleep with the TV on in the bedroom. Encourage optimal sleep conditions without computer screens, electronics, or other devices that can make any sounds or light during the night. These make it difficult for our body to rest properly.
Sleeping well at night is vital for our bodies and for feeling good all day long. Without a good night’s rest, you will wake up groggy and not feel your best. However, using these ten tips now makes it possible to have a good night’s sleep.