Staying awake in the middle of the 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 your energy, and you can’t concentrate on your next day’s schedule. Moreover, interrupted sleep triggers the excretion of the stress hormone cortisol, which is responsible for high blood pressure, blood sugar, and cholesterol. Instead of seeking help from 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 nights are known as insomnia. It is a condition, and if you don’t treat it early, it can be disastrous in the future. But you don’t need to be tense, 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 the twelve simple tips to improve your sleep. Blue light is responsible for decreasing the production of the sleep hormone melatonin, which is produced at night. Don’t have blue light in your bedroom. If it is already there, turn it 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.
Avoid Caffeine
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 4-6 hours prior to your sleeping time can hamper your natural sleep. This is also true for nicotine and alcohol. Alcohol may make you feel drowsy at first, but after some time, it becomes a stimulant and disturbs your sleep by awakening you repeatedly.
Have a Sleep-Inducing Environment in 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 peaceful sleep. The temperature should be between 60 and 75 degrees Fahrenheit.
• Windows must be covered with heavy curtains, and there should be a 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 that contain an amino acid called tyramine. When these foods are ingested, this amino acid boosts the release of an awakening hormone, norepinephrine. This hormone puts your body in a fight-or-flight mode. Consuming any of these foods before going to sleep will hamper your peaceful sleep at night. Isn’t it an important point among the 10 tips on how to sleep better?
Avoid Watching the Clock
It is a very bad habit to count hours while trying to sleep. While you’re in bed or suddenly awake at midnight, don’t check the time, as that can make you more stressed. If you want to set an alarm clock, keep it in another room. In case you suddenly wake up at night and can’t sleep within 20 minutes, don’t fight 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 getting 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 a habit of writing in a diary. Spell out your worries and keep it aside. You will certainly get restful sleep.
• You can also take a bath before going to bed. Add a few drops of essential oils like lavender or eucalyptus, which soothe your nerves and welcome good sleep.
• Bedtime stories are a wonderful option to help you get good sleep, but don’t read anything that makes you more anxious.
• Avoid any hot discussions and arguments 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 that are rich in tryptophan. Cheeses (not Parmesan) and other dairy products, nuts, grains, and seeds are rich sources of this component. When it is combined with complex carbs like whole wheat bread, you can have calm sleep at night. Insulin, combined with carbohydrates, instigates the excretion of tryptophan into your brain. Then it is converted into melatonin and serotonin, neurotransmitters that promote sleep.
Exercise Regularly
Repeated studies have shown that people who exercise regularly get more sound sleep than those who avoid it. It has also been proved that 30 minutes of free-hand exercise before going to bed can bring restful sleep throughout the night.
Go for a Light Supper
You often get irritated about not getting enough sleep at night. Have you ever tried to find out the reasons? Concentrate on your eating habits. Consuming heavy meals like pizza or a bowl of noodles can make you insomniac. Finish your dinner much before your bedtime. If you’re awake at night and 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, and trusting green vegetables, etc. However, sleep deprivation can happen due to physical illness or mental stress. Try to find out the actual reason and treat it immediately.
