Natural Ways to Get a Good Night’s Sleep
When you’re pursuing a healthy life, you might only focus on the calories you’re consuming and the number of hours you spend exercising each week. While it’s a great plan to eat well and get physical activity, it’s just as crucial to spend at least seven hours in deep sleep each night. If you have a history of tossing and turning all night or waking up and immediately wishing you could hit the pillow again, it’s time to start thinking about ways to improve your shuteye experience. Here, you’ll find a few tips to fall asleep and stay asleep.
Avoid Caffeine
Most Americans can’t resist their morning cup of coffee, but at many office places, the coffee never stops flowing. If you often find yourself making more than one trip to the coffee pot throughout the day, take a step back and try to evaluate when you pour your last cup. If you drink a cup of coffee (or several) after 12:00 p.m., it might be best to limit yourself to morning coffee only. It’s likely that you’ll notice an easier transition into sleep at night.
Use Essential Oils
If you need your coffee to help you get through a grueling day at work, you might benefit from using essential oils to help your sleep schedule. On the days that you can’t help but drink a large quantity of caffeine after the recommended hours, consider trying essential oils. These oils are naturally derived and simple to use: simply purchase a high-quality bottle of lavender oil and dab a few drops on the temple and forehead area. The smell is instantly soothing, and you might find yourself drifting off to sleep in just a matter of minutes.
Purchase a Comfortable Mattress
When you’re working hard and cutting out caffeine only to find that you’re still having a hard time falling asleep, it could be that your mattress is the culprit. Keep in mind that most mattresses should only be kept eight years or less, so if yours fits the bill, it’s time to start shopping for a new, high-quality mattress. When you’re ready to start the shopping process, check out online reviews to find the best mattresses to suit your needs with the price tag to fit your budget.
Relax in the Tub
If the stress of life is keeping you awake at night, take a step back and start finding ways to let your mind wander. If you’re like most adults, it’s probably been years since you’ve taken a bath instead of a shower. However, submerging your whole body in warm water while you play soft music can have an incredibly soothing effect that helps you fall right asleep as soon as you’ve dried off. As you step out of the tub and begin the process of cooling down, your brain receives this drop in temperature as a sleep signal.
Take Melatonin
After you’ve taken steps to correct your sleep problem, it can be frustrating to realize that you’re still spending most of the night awake and worrying. Many people shy away from taking sleep aids, and if you’re intent on taking the natural route, Melatonin might be able to do the trick. Melatonin is available in nearly every drugstore, and it’s safe to use on a regular basis.
Switch to Herbal Tea
If you’ve made an effort to cut back on coffee but you’re missing the comfort of sipping on a warm drink, make the switch to herbal tea. There are many different types of teas available that contain little or no caffeine, and some are even known to have a calming effect. Whether you choose peppermint tea with honey or a citrusy tea, you’ll be able to have the familiar feeling of wrapping your hands around a warm mug as you head into your office or meeting.
Limit Heavy Dinners
Breakfast is the most important meal of the day, but in most households, dinner is the largest and heaviest meal consumed each day. If you feel sick and bloated long into the night after a meal that’s heavy in meat or sauces, consider scaling back to something lighter. A simple meal of baked chicken and steamed veggies will digest more easily than heavy, cream-based foods. When you make an effort to eat smaller dinners made with fresh ingredients, you’ll likely be able to fall right asleep and wake up feeling refreshed.
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