Getting adequate rest is essential to optimal health. You cannot expect to look and feel your best if you are consistently running on a sleep deficit. Unfortunately, a consistently solid sleep schedule eludes many people. Here are five ways that you can naturally get a better night of sleep each night.
Watch What You Eat and Drink
What you eat and drink in the hours before bedtime can have a significant effect on how well you sleep at night. Most people are aware that you need to avoid caffeine in the hours before bed. How early you cut yourself off depends on your body’s personal sensitivity to the stimulant.
It is also a good idea to cut out alcohol before bed. While a drink or two may help you to fall asleep faster initially, you are also more likely to wake up a few hours later unable to fall back asleep after you drink in the evening hours.
Lastly, eating a big meal before you crawl under the covers can hinder your ability to get a good night of rest. Too much food can lead to ingestion or heartburn, impeding your ability to fall and stay asleep.
Create a Quality Sleeping Environment
The first step in ensuring that you sleep well is creating a quality environment to make this happen. The comfort of your bed can vastly affect your sleep patterns. You will surely sleep well if you look for the best adjustable bed. Pair this with a comfortable pillow suited to your preferences.
In addition, a dark and quiet environment will promote better sleep. This may be a good time to invest in a white noise maker. You also need to ensure that the temperature is set for optimal rest. It can be particularly hard to rest soundly in a room that is too hot. This is why many people turn down their thermostats at night.
Keep a Consistent Sleeping Schedule
One of the best ways to encourage good sleeping habits is to be intentional about creating a consistent schedule. This means that you need to try to go to bed and wake up within one hour of the same time each day.
While many people swear by naps, others may find that too much napping can disrupt your sleeping schedule. If you do need a little nap, be sure to keep it short and sweet. Sleeping during the day has the potential of confusing your internal clock, making it difficult to send the signal to your brain that it is time to go to sleep at night.
Boost Your Supplement Game
There has been increasing evidence that supports the use of supplements in your quest to get a good night of sleep consistently. The gold standard for proper sleep is melatonin. This naturally occurring hormone is instrumental in telling your brain that it is time to dial it back for the day.
In addition to melatonin, there are a handful of other supplements that can promote restful sleep. Good choices to consider include magnesium, lavender, and glycine. You may have to experiment with a few different types to find the right supplement for your personal needs. Be sure to only try them one at a time so that you can isolate what works for you.
Relax the Body and Mind Before Bed
Oftentimes, your body is just not ready to slip into sleep when your head hits the pillow. The good news is that there are steps that you can take to prepare the body for sleep. The first thing that you need to do is to relax the body. You can achieve this in a variety of ways, including taking a warm bath or snuggling up with a book.
You also may need to relax the mind. Do this by engaging in mindful meditation or simply listening to calming music. It is also recommended to avoid blue light exposure for at least two hours before bedtime. Too much of this light will trick your body’s natural circadian rhythm into thinking that it is still daytime.
There is no doubt that sleep plays a pivotal role in your overall health and well-being. Following these five tips will go a long way in ensuring optimal rest.