You go to bed every night expecting to get a sound sleep, but most people often find it hard to fall and stay asleep. It is estimated that nearly 60% of Americans have problems with their sleep every single night. In case you are thinking there is nothing you can do to help, there are some simple tips you should try to help you get a much better sleep every night. As we are all aware of, there are some simple tweaks to your all-day-routine that can help sleep at night. Here are some of the natural ways that can help you combat sleep problems.
1. Avoid Coffee in the Afternoon
You can take coffee in the morning but guzzling it all day can take toll on your sleep. The reason is that coffee contains caffeine, a stimulant, which has a half-life of up to five hours. Stimulants keep you both physically and psychologically active which can make it hard for you to fall asleep. This means that if you eat an earlier dinner, coffee should not be a drink of your choice afterwards. If that sounds unclear, consider the number you will have to frequent your bathroom in the middle of the night.
2. Make Sleep a Priority
On getting between the sheets, it is not the right time to start rolling your eyes. You need to be serious about your sleep. A study demonstrated that when you get inadequate sleep, you are more likely to overreact to minor issues or feel stressed out. Health experts have found a strong connection between lack of sleep and increased risk of depression, high blood pressure and weight gain. According to Andrew Weil, MD, Prevention advisory board member, founder and director of the Arizona Center for Integrative Medicine weight gain is attributed to hormonal changes which increases appetite. Weight gain triggers sleep apnea, snoring and cardiovascular problems.
3. Exercise Regularly
According to sleep experts, working out in the evening can make it hard for you to get asleep. This is because exercises trigger the release of adrenalin, an excitement hormone, which keeps you active and awake. Unluckily, there is no evidence to suggest that nighttime exercises can inhibit sleep. However, there is enough evidence supporting how exercises improve sleep. In one study, insomniacs reported feeling better, less depressed and better sleep after engaging in regular workouts. In other words, exercising at night may interrupt your sleep. Thus, squeeze a morning run or any other form of exercise if you are not already practicing one.
4. Engage Sexually
In case you thought it was rumors, there is a reason as to why men often fall asleep better and faster after engaging in sex. Following a sexual intercourse, a man’s body releases prolactin, a hormone whose level naturally increases during sleep. There are suggestions that this hormone released during orgasm makes men feel sleepy. On the other hand, a woman produces more oxytocin, a hormone associated with sleep, after curdling.
5. Take Time to Relax
Try to create some time to relax every time you go home from work. This helps you to unwind and mark a transition between a busy day at work and a restful evening. Sometimes it can be difficult to find time to relax but taking 5 minutes off from your chores at home can help you to unwind. You can relax by taking a warm shower or making yourself a cup of tea. Alternatively, sit quietly on the couch or take a walk outside your house to calm your mind.
6. Stay Away From Electronic Devices
Your phone, TV, computer, iPad, tablets and other electronic gadgets should be switched off or out of bound from your bedroom. These gadgets produce blue wavelength emission lights which studies have shown to significantly reduce the production melatonin, a hormone that makes you sleepy. Additionally, light-emitting devices stimulate and engage your mind, resulting to poor sleep, according to a study conducted by researchers at an Osaka university.
7. Don’t Overindulge
While a nightcap can sound tempting when you are about to go to bed, it can be tormenting in case you fail to fall asleep. And this particularly applies for women. In one study, men who went to sleep a little drunk fell asleep soundly as if they were sober. However, women slept fewer minutes and woke up several times at night than those who didn’t take alcohol. Studies indicate that alcohol reduces your REM sleep, and other deeper stages of sleep which make you feel rested the following day. In addition, alcohol is a diuretic like coffee, which can make you frequent bathroom at night.
You can naturally combat sleep problems using these techniques to fall asleep with ease. These methods are not conclusive because some people sleep easily through other tactics like yoga and meditation. Others depend on natural supplements which help rectify sleep problems triggered by nutrient deficiencies. Don’t hesitate to consult a sleep expert if you find that these natural techniques aren’t helpful in combating your sleep problem. It could be as a result of an underlying medical condition which should be first addressed.
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