Staying awake at the middle of night, while the whole house is sleeping, is a horrible experience. All negative thoughts appear in your mind and make it difficult to sleep at all. The more you remain awake, the more your physical and mental health is affected. A sleepless night drains out your energy and you can’t concentrate on your next day’s schedule. Moreover, interrupted sleep triggers the excretion of stress hormone, Cortisol, which is responsible for high blood pressure, sugar and cholesterol. Instead of seeking help to sleeping pills, you should try natural sleep remedies. Solve this problem of sleeping with 10 tips on how to sleep better.
Easy Ways to Sleep Tight at Night
Continuous sleepless night is known as Insomnia. It is a disease and if you don’t treat it early, it can be disastrous in future. But you don’t need to be tensed as there are more than twelve simple tips to improve your sleep. Follow these easy ways to get sleep at night-
Remove Blue Light from Your Bedroom
Consider this among twelve simple tips to improve your sleep. Blue light is responsible for decreasing the production of sleep hormone, Melatonin, which is produced at night. Don’t fit blue light at your bedroom. If it is already there, put off much before you go to sleep. Also, the light from your television, mobile phones and laptop is blue. Don’t keep those on while sleeping.
How to get to sleep faster and better? One of the best solutions is to avoid caffeinated drinks like tea or coffee. Any processed beverages like cola or chocolate should also be avoided. Actually, caffeine works as a stimulant to keep you awake for longer periods. Therefore, taking these prior 4-6 hours to your sleeping time can hamper your natural sleep. This is also true about nicotine and alcohol. Alcohol may make you feel drowsy at first, but, after sometime it becomes stimulant and disturbs your sleep by awakening you repeatedly.
Have a Sleep-Inducing Environment at Your Bedroom
If you’re suffering from insomnia or sleep apnea, this is one of the useful tips for getting a Good Night’s sleep.
- Your bedroom should be prepared for sleeping peacefully. The temperature should be within 60 to 75 degree Fahrenheit.
- Windows must be covered with heavy curtains and there should be comfortable mattress and pillows on your bed.
- A well-ventilated room is favorable for good sleep. You can also use an eye mask to prevent light.
Stay away from Aged Cheese and Cured Meat
Cheeses like Parmesan and cured meats are foods which contain an amino acid called Tyramine. When these foods are ingested, this amino acid boosts up the release of an awakening hormone, Norepinephrine. This hormone brings your body at fight-or-flight mode. Taking any of these foods before going to sleep will hamper your peaceful sleep at night. Isn’t it an important point among 10 tips on how to sleep better?
Avoid Watching Clock
It is a very bad habit to count hours while trying to sleep. While you’re at bed or awake suddenly at midnight, don’t check out the time as that can make you more stressed out. If you want to set an alarm clock, keep it at another room. In case you awake suddenly at night and can’t sleep within 20 minutes, don’t fight for it. Get up from bed and go to another room. Do something to relax your nerves like reading or listening to music. Return to your bed when you feel your eyelids are heavy. Now you know how to get to sleep faster and better.
Make a Pre-sleep Routine
One of the effective tips for getting a Good Night’s sleep.
- While going to bed, shift all your tensions and anxieties to another room. If you still have issues that disturb your sleep, make habit of writing diaries. Spell out your worries and keep it at side. You will certainly get restful sleep.
- You can also take a bath before going to bed. Add few drops of essential oils like lavender or eucalyptus which soothes your nerves and welcome good sleep.
- Bedtime stories are wonderful option to get good sleep. But don’t read anything that makes you more anxious.
- Avoid any hot discussions and argument before going to bed.
Eat Foods That Promote Sleep
What are the other easy ways to get sleep at night? Try natural remedies. Start with food. Experts suggest eating foods which are rich in Tryptophan. Cheeses (not Parmesan) and other dairy products, nuts, grains and seeds are rich source of this component. When it is combined with complex carbs like whole wheat breads, you can have calm sleep at night. The insulin, combined with the carbohydrates, instigates the excretion of tryptophan into your brain. Then it is converted into melatonin and serotonin, neurotransmitters those promote sleep.
Repeated studies have shown that people, who exercise regularly, get more sound sleep than those who try to avoid it. Even it is also proved that 30 minutes free-hand exercise before going to bed can bring restful sleep throughout the night.
Go for Light Supper
You often get irritated of not getting enough sleep at night. Have you ever tried to find out the reasons? Concentrate on your eating habits. Taking any heavy meals like a pizza or a bowl of noodles can only make you insomniac. Finish your dinner much before your bedtime. If you’re awake at night, hungry, simple snacks won’t hamper your sleep.
Set Your Internal Clock
To finish the 10 tips on how to sleep better, there is no better point than this. If you wake up and go to bed at the same time, even on holidays, good sleep at night is possible.
These are 10 tips on how to sleep better. Natural sleep remedies also include having minerals like magnesium and calcium, trust green vegetables more, etc. But, sleep deprivation can happen due to physical illness or mental stress. Try to find out the actual reason and treat that immediately.