Here’s how you can get a good night’s sleep naturally…
Getting enough sleep at night is important for many reasons. You have family, school and work responsibilities that require you to be at your best each day. You have deadlines and expectations to meet and having adequate sleep is critical in meeting all goals.
Sometimes the problem can be as simple as changing up your mattress. You don’t even need to visit a furniture store. Plenty of pillows, mattresses, and sheets are sold online that really help in getting you a good night’s rest.
If the problem is not external-e.g., a mattress, then perhaps it is time to focus on effective natural sleep aid that can help you get the sleep you need.
This article is designed to help sleepless people of all ages get the rest they deserve.
1. Perform the Right Exercises
If you are somebody that snores, please read closely. This is not an implication that you will be heading to the gym every day, although it’s not a bad idea to visit the gym regularly.
These are exercising that professional singers do as a means of opening up their breathing passages. You can ease the process of learning how to sleep better at night naturally simply by learning tried and true breathing techniques.
One man we read about had suffered from snoring his entire life and did not even attend childhood sleepovers thanks to how embarrassed it made him. Eventually this man got married and of course, the snoring became an issue between himself and his spouse. He tried everything, but nothing worked.
His wife was a musician and could teach him breathing techniques. These valuable exercises open your breathing passages so that air is always flowing.
Give this a try if you would like a natural way to open those passages.
2. The Power of Tea
Teas are a good way to help relax the body. Chamomile tastes good and will help you relax. Valerian is another good one to use. These are great because they are made with natural, safe ingredients that have been known to work and get you some rest.
These teas make a good, healthy way to unwind, especially for those working nights who have to contend with the sun shining when they get done with work and head home for sleep. Tea is known for its healing properties. For instance, green, black and oolong teas contain antioxidants.
Herbal teas do not have as many antioxidants, but they do have great benefits associated with them. Although research is limited, these teas are reported to help keep weight off, keep you from getting a cold, and of course help you sleep restfully.
Chamomile, for instance, features antioxidants that can help you in preventing complications from diseases like diabetes. It may also hinder the growth of cancerous cells, says WebMD.
You can use these teas to stay warm in winter or cool summer nights. The best part is that these teas are very reasonably priced and are available anywhere.
3. Your Baby Needs Sleep
Whether this is your first child or your third, you know that babies wake up throughout the night for various reasons-diaper changes, feedings, to be held.
However, what if your child is not sleeping as they should? This is not only problematic for the child but for parents and any relatives or babysitters charged with caring for the child overnight.
There is a way to help your child and parents indicate that it works. The process itself is fun and a nice way to bond with your baby.
You begin by laughing with your baby by doing what normally makes them laugh: tickle them, make funny faces, play with toys. Make sure they get a good dose of laughter and smiles.
After this, check the time. Make sure it’s not too early to put your baby to sleep. Then, make use of this method’s quiet sounds to calm the child and help them drift into a productive and lasting sleep.
These are just some useful tips from the Baby Sleep Miracle program which I highly recommend if you’re a parent who has trouble getting baby to sleep.
4. Try Natural Supplements
Melatonin is often people’s first choice when it comes to those asking, “how can I get deep sleep naturally?” This supplement also comes in an easy to chew gummy as well as the classic vitamin.
Other sleep aids exist, these are great relaxers that will safely lull you into a productive and restful sleep. These natural sleep aids are good because they do not require you to see a doctor. They are non-habit forming.
Combine these natural solutions with the appropriate environment. By this, we mean to make sure your room is dark and free of light, play relaxing sounds or music, and you are at a temperature that makes you feel comfortable.
5. My Sleep Apnea Keeps Me Up
David who was a real bad snorer and sufferer of sleep apnea also knew that surgery or getting one of those CPAP machines wasn’t going to work, either. So he turned to Sleep Apnea No More, and it really made life a lot easier for him.
It is a treatment plan that uses natural remedies and techniques, plus has lots of great bonuses that will give you even more tips on how to get to sleep and stay there.
Sleep apnea and snoring are issues that plague many people around the world. The partners of those that suffer from sleep apnea are also affected, as they have to listen to the snoring and shortness of breath that results from sleep apnea. It can be alarming.
Thankfully, there is a way out through Sleep Apnea No More.
They include exercises, herbal remedies, and steps you can take that will get you on the right track.
6. Rearrange Your Life
If you love afternoon naps and coffee, it may be time to rethink these actions.
Coffee stimulates your nervous system and may prevent you from relaxing when it is time for bed.
And although it feels great to take a nap during the day, it’s advised that you avoid this. If you must nap, keep it short and sweet-20 minutes is optimum, and no more than 30 minutes is recommended.
After all, power naps are better for you in the long run.
They provide you with a quick energy boost and do not cause you to consume empty calories, as is the case with energy drinks and sugary coffee beverages.
Your brainpower may also be increased. Your ability to learn, your memory and even your creativity will all see improvement if you can squeeze in a short power nap. Aside from this, productivity will also see an increase. A short nap can really jolt your brain back to life.
Furthermore, stress can be reduced by way of a power nap. You can reset your whole day with a quick nap, especially if you are having a bad one.
7. Set Up Your Environment
Make sure the environment in which you sleep is actually conducive to getting rest.
Make sure all TVs, cell phones, clocks, and other lighted objects like toys are covered or turned off so that you cannot see their glow.
EMF waves are also generated by electronics, and while not everybody is affected, it could be what’s keeping you up.
Charge your phone outside of your room or flip it over. Aside from the light not being a bother, the cell phone’s EMF waves will not prevent you from sleeping.
EMFs, or electromagnetic fields, can cause such symptoms as:
- Allergy irritations
- Heart palpitations
- Weakness of muscles/pain in muscles
- Feeling tired even after sleeping
Other electrical devices should be removed from your room especially those near your bed. Televisions, stereos, mini-fridges and air conditioners should be at least 6 feet from your bed.
You may also wish to turn off your Wi-Fi router while you sleep, as some sensitive persons have reported being affected by the radio waves emitted by the device.
For many of us, devices and electronics are a vital part of life. But, if at all possible, stop screen time about 90 minutes before you go to bed. Blue light given off from our devices makes us less able to sleep.
And lastly, make sure you are comfortable temp-wise. Keep your bedroom temp around 62 to 68 degrees and wear clothing that is comfortable and fits well. Make sure your bedding is warm, and some experts even recommend wearing socks as a way of keeping the body regulated.
To sleep better naturally is not a difficult task. However, it will require you to closely evaluate what’s going on in your life. You can see what has to change in order to make sure you are getting enough productive and restful sleep.
Be sure to take a look at all aspects of your sleep life: external factors like your mattress and bedding should be examined, as well as internal factors like your health. By taking a good look at everything, you can pinpoint the problem and solve it naturally.