Wellness By Team Lifestyle, 26 June 2020

7 Simple Ways to Get a Better Night Sleep

Better SleepPhoto by Burst from Pexels

Why You Should Care about Sleep

We all need to get a regular amount of sleep each day. The amount of sleep that each person needs may vary from about 6-9 hours a night. When you get a good night sleep, you are allowing your body to regulate your hormones and your breathing. Apart from that, you are improving your mental state, and you are allowing your brain to compartmentalize and decipher different issues that you need to work out. If you do not get enough sleep during the day, your body and your mind suffer. Studies prove that insufficient sleep can actually take years off of your life. Since all of the previous is true, you do well to take good care of your sleeping pattern.

It is not always easy to sleep well. For some people, their work keeps them out of bed; others may not be able to sleep due to stress or other emotional health issues. Sleep is a huge indicator when it comes to underlying health issues. If you are not sleeping well, you may also be dealing with issues such as anxiety, stress or depression. Since it is not always obvious why you are not sleeping well, you may benefit from some of the following suggestions on how to sleep better.

1. Do Not Look at Your Devices While You Are In Bed

This might be a hard one if you are a person who likes to scroll through instagram right before you go to sleep. It might seem like it is something that is relaxing you, but in reality, quite the opposite is happening. When you are looking at a screen at night. The lights from the screen put your brain in a state of activity, so it makes you want to stay up more. Instead of looking at a screen with bright lights at night, try reading a book. Reading a book will put your mind to sleep, and it will actually improve your brain health.

2. Exercise Daily

Studies show that exercise can do more than improve your physical health. Exercise has been called the “magic health pill.” Exercise has been shown to increase the amount of deep sleep that you obtain at night. This is the sleep that improves the functioning of your immune system and fights off stress and anxiety. Apart from that, studies show that aerobic exercise may have the same effect on the brain as a sleeping pill. That means that it may be possible for you to skip the added dangers of a pill and enjoy the benefits of good sleep just by getting a good dose of exercise during the day. As a precautionary measure, you do well to exercise well before you are going to actually go to sleep. Some people find that if they exercise right before they go to sleep, they can’t sleep at night.

3. Drink a Glass of Warm Milk

There have been many studies that have been done on the effect that warm milk can have on a person’s sleep. There are some studies that show that warm milk may help you fall to sleep because it has an amino acid called tryptophan. This amino acid is found in foods like turkey. It is said to make you sleepy. There are other studies that show that drinking milk is actually beneficial because it makes you have nostalgic feelings. Whether the studies are true or not, if you would like simple how to sleep better solutions, this is an inexpensive option.

4. Maintain a Regular Sleep Pattern

We are all creatures of habit. Your brain and your body like patterns, and when the pattern has to do with your sleep, you do well to keep it constant. If you want to have a better night’s rest, go to sleep and wake up at the same time each day. This way, your body will begin to feel tired naturally at the same time, and your body will want to wake up at the same time as well.

5. Avoid Caffeine

If you are a person who deals with sleep issues, you do well to avoid caffeine. Caffeine has stimulating factors that can stay in your body for a long time. If you are having problems, try avoiding coffee all together.

6. Lose Weight

If you are overweight and you have problems sleeping, losing weight can help you to sleep. Sleep apnea is an issue that can cause you to stop breathing. Sleep apnea also causes you to have poor sleep quality. Apart from that, weight issues can cause sleep to be less comfortable. When you are comfortable in your bed, you see sleep better.

7. Drink Chamomile Tea

Chamomile tea is known to be a good tranquilizer because it has an amino acid called apigenin . Chamomile tea can be bought very inexpensively, so it is a simple and inexpensive solution. Be sure to take it at least an hour before you go to sleep so that you don’t have to get up in the middle of the night to go to the bathroom.

Get Your Sleep

You want to get good sleep since it affects so many aspects of your life. There are several medicines that you can take in order to help you to sleep, but all the medications come with side effects. Since that is the case, you do well to try some of the above natural solutions in order to get the best sleep possible.