Top 10 Ways to Sleep Better Naturally

There can be nothing more comforting and more relaxing than a sound sleep. A bad night’s sleep mars your alertness, ability to make good and quick decisions and makes you irritated and confused. Here are top 10 ways to sleep better so that you wake up with a new born energy. Take a glance:

10. Avoid long naps:

Some people can’t do without a nap during the day. A power nap is recommended by the doctors too because of the benefits it provides pertaining to memory and energy to work faster. However, the nap must be kept brief. The nap should be brief, less than half an hour during the day and one should not sleep after 3 pm.

9. Create Complete Darkness:

People generally turn off the lights before going to bed. Still, there can be some light entering the room through street lights outside, a lamp or a television etc. This disturbs the natural sleep cycle as the body’s natural clock is disrupted. Light affects your brain with a certain type of stimulus and you cannot sleep restfully. One should avoid excessive light in the bedroom by switching off TV, avoiding bright night bulbs and lamps and covering all the windows and doors. Some investment in blackout shades would not be a bad option or you may also use bands to cover your eyes. Darkness helps one sleep better.

8. Listen to Music:

Music soothes your soul and relaxes your mind. Many people tend to sleep better with music. It is because music triggers that part of your brain that is associated with calm and sleep. If you cannot sleep, try listening to soft, peaceful music. Music made of rhythmic coordination of flutes, pipes creating the sound of waterfalls, oceans, bird songs, winds makes you feel close to nature and controls your adrenaline rush. This calms your mind and body and you can have a better quality sleep. Music draws a world of your imagination right in front of your eyes and you are transferred to the other land of dreams in no time. So next time you cannot sleep, play some soothing music at low volume and fall asleep.

7. Warm Bath before Bed:

A warm pre-bed shower can help you deepen shut-eye and reduce the time to fall asleep. A bath relaxes the muscles and your body is free of all the tiredness of the day, helping you sleep better. Doctors argue that there are two parts of brain-the adrenaline part that is associated with emotions and the quiet part which helps you sleep. Before falling asleep, the body has to shift from the adrenaline part to the relaxed part of the brain. Bath with luke warm water before bed helps you relax and stay calm. However, there must be half an hour difference between the time you take bath and sleep so that the body’s natural thermostat can cool.

6. Don’t Try Hard to Sleep:

You cannot sleep when you are trying hard to sleep. If you can’t sleep within 15 minutes of lying in the bed, get out and do something relaxing. Try to occupy yourself with something, like read a book or organise your closet, and keep yourself engaged. Do the work in dim light and do it quietly. Forget about the sleep and don’t go to bed until your eyes start rolling. That will help you fall asleep faster and better, instead of lying in your bed and tossing from one side to the other. Sleep happens on its own, and sleeps when you feel like or else it will be troublesome to doze off.

5. Avoid Excessive Alcohol and Caffeine Consumption:

Limit or avoid the consumption of alcohol or caffeine several hours before sleeping. Both liquor and caffeine content can affect the quality of your sleep. Alcohol may help you sleep faster, but it may have side effects like wakening through the night and may make your head swirl with ache when you wake up. You might want to sleep but keep tossing in your bed with caffeine substances lingering in your head. Caffeine has substances that interfere with your sleep and keeps you awake. So, avoid drinks or substances containing caffeine before bed time as it may make you feel wired and leave you frustrated, making it difficult to sleep.

4. Wear Comfortable Clothes:

Most people change into their night wears before going to bed because it helps them relax and eventually sleep better. Wear comfortable clothes to bed, like satin or soft cotton in which you can spread your limbs easily and with less effort. Avoid tight fitting clothes or clothes made out of coarse fabrics. This helps your body to relax and breathe properly, helping you sleep faster and better. Also, when you sleep comfortably you wake up fresh and rejuvenated with a positive energy. A bad night’s sleep makes you irritated and temperamental. So, don’t be lazy and slip into your night dress before sleeping.

3. Exercise:

Exercise regularly has a number of benefits, and it has also been proved that a 30-45 minute exercise session can help you overcome problem of chronic insomnia. Researchers have found out that those who exercise regularly in morning or during afternoon have a better night’s sleep. However, exercising vigorously before bed time can have the reverse effects. The muscle movements and breathing of yoga relaxes the mind and cuts the time take to fall into dreamland. Researchers have concluded that post menopause, women who exercised in the morning could sleep better whereas those who worked out in evening showed little or no improvement in a better night’s sleep.

2. Reduce Screen Time before Sleeping:

People who consume electronic media right before bed time have difficulty catching on sleep. These days people are often adhered to computers or televisions until late in night. This creates a different type of stimulus in the brain and it turns alert instead of moving towards sleep. That is why we find it easier to stick our eyes out and keep flipping from one channel to another. Also, some people who work during late hours in their laptops or computers which emit light. However, it leads to poor quality sleep. Therefore, people must avoid long hours of exposure to screen before going to bed in order to have sound sleep.

1. Follow Bedtime Schedule:

A strict bed time schedule must be followed. Try to sleep at the same time every night and wake up at the same time every morning, even on weekends. Don’t entertain your urge to sleep longer because that can interfere with your sleep at night. Expose yourself to bright light every morning after waking up, go out and walk for half an hour and avoid exposure to bright light before bedtime. It may be difficult to sleep once the regular time of your sleep passes away. This helps your body’s natural clock to be on time and you can sleep almost instantly once you are in bed.


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