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Apart from a nutritious diet and regular exercise, sleep is one of the most important aspects of a healthy life. Unfortunately, our hectic lives and erratic schedules impact our sleeping hours and sleep quality. Ideally, a human should get around 6-7 hours of undisturbed sleep every night to ensure that the functioning of the human body is proper and efficient. Quite a lot of us struggle to fall asleep, and the causes are different - unhealthy habits, irregular sleep timings, lifestyle choices, and a lot more.
All of these choices and habits only leave us tossing and turning throughout the night without having a chance to have a peaceful sleep. And if you, too, are wondering how to sleep better at night naturally, here are 10 tips that can help you, or skip to the best part and just check this out. Let’s have a look:
Calming the mind with meditation and relaxation techniques can help reduce the generation of stress hormones in the body. Medication helps you be more mindful and present in the moment, thus increasing awareness of your body. Apart from breathing techniques, there are different techniques these days that you can try out. Meditation can help soothe the mind, keeping it free from cluttered thoughts and, thus, making it a lot easier to fall asleep at night.
It is easier for our bodies to follow schedules - so whether it's for your meals or sleep, it's best to stick to a particular schedule every day. Maintaining a consistent sleep schedule can help regulate your sleep cycle, making it a lot easier for you to fall asleep at a particular time every day.
It is advisable to have dinner at least three hours before you sleep. If you sleep on a full stomach, the probability of disrupted sleep is higher than it would be, as late means result in messed up hormones in our bodies.
Acupuncture, acupressure, and aromatherapy are all-natural therapies that are proven to be beneficial in treating insomnia. Aromatherapy is particularly helpful and can be tried out by you at home too. Soothing essential oils such as lavender and chamomile can be added to your bath or placed under the pillow to improve the quality of your sleep.
Coffee is the go-to drink for most of us, as it helps us boost our productivity. What we don’t realize is that caffeine in coffee can impact the quality of our sleep, keeping us wide awake and restless through the night. Likewise, smoking and excess alcohol consumption too can add to sleeplessness. Hence, it is advisable to cut down or reduce consumption of these sleep-disrupting substances completely.
Most people opt for melatonin supplements to help regulate their sleep cycles and deal with insomnia. But in the long run, melatonin will only result in anxiety and depression. So instead, opting for natural ingredients such as valerian roots, Ginkgo Biloba, and passion flowers are advisable to work on dealing with sleep issues. Other natural supplements are L-theanine and glycine, which are very effective in treating insomnia symptoms. All of these ingredients are present in the CBN Sleepy Tincture - a simple solution to all your sleeping woes!
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Staring endlessly at laptop screens and television or scrolling through social media late into the night is only going to add to your sleep woes. The exposure to blue light from gadgets tricks the brain into thinking that it's still daytime - which is why it is important to limit exposure to blue light at least two hours before your sleep timings.
It's Friday night, and you’re already dreaming of your Saturday slumber! Sleeping on weekends may seem super comforting, but it is actually messing up your sleep cycle. When you wake up late, you send mixed signals to your body, which is otherwise used to sleeping and waking up at a particular time. Even one day of sleeping in can impact your sleep cycle drastically; hence avoid it as much as possible. If required, you can take a quick power nap in the afternoon to unwind on the weekend.
Bright lights, gadgets, external lights, and noise - are all big nos’ inside your bedroom. Therefore, it is advisable to maintain an optimal environment to ensure your bedroom is a quiet, peaceful, and relaxing space where you can relax and sleep comfortably.
Exercise has proven to be helpful in reducing symptoms of insomnia and other sleep disorders. However, it is advisable not to exercise at night or late in the evening, as it may increase your alertness due to the release of the adrenaline hormone. So if you’re suffering from sleep issues, you can also consider adding exercise to your routine.
There you go - some simple, natural tips that can help you regulate your sleep cycle. So do try them out to ensure you are well rested every night, ready to take on a brand new day when you wake up afresh in the morning.