To sleep better at night, you don’t necessarily have to swallow your sleeping pills, there are many natural remedies that you can consider for a healthier sleep. The natural remedies approach is not only easier to do but also low-risk. Let’s find out what are the natural aids for you to get better sleep.
Get Better Sleep with Natural Remedies
Taking medicinal pills tends to have certain side effects and can take a toll on your body if you overuse them. Natural remedies mean taking a more natural approach to treatment by consuming healthy food, improving physical activity, and certain preventive measures.
As we know, many people are addicted to smartphones even before bedtime. If this is not addressed immediately, it can reduce the quality of your sleep. Sleep patterns are very important to consider both biological and external factors. Blue light from smartphone devices can disrupt the hormone melatonin even though this hormone can help nourish sleep patterns naturally.
Your sleeping environment should also be made as comfortable as possible for you to fall asleep easily. Your mental factors can even affect your sleeping habits. Even if you’re having trouble sleeping due to any of these factors, it’s best to avoid taking medication. Consider more natural ways first.
8 Healthy Sleep Natural Remedies
Bad sleep means that you struggle to fall asleep, wake up at an ungodly hour, wake up frequently, or can’t get back to sleep after waking up. The adverse effect of bad sleep is a lack of energy to carry out daily activities. If this is allowed, it can interfere with your productivity.
The impact can be more serious because it can cause health problems. Therefore, it is better to consider finding ways that you can get healthy sleep, here are some natural remedies that you can consider for better sleep:
– Turn Off Your Phone
A natural approach means preventing things that can make your sleep quality poor, one of which is using your phone. It is better to turn off electronic equipment, be it phones, TVs, and laptops. It’s better to turn off electronic equipment about 1 hour before bedtime.
Avoid using your phone even when you are awake. Then why do you need to avoid electronic devices before bedtime? The hormone melatonin is a hormone that can help a person sleep immediately. While the light from your phone can inhibit the production of the hormone.
Read also : Healthy Meal Prep For Busy People
– Create A Disciplined Bedtime
You need to create a disciplined bedtime. Create a fixed time for you to start sleeping and wake up. Keeping these times the same every day will help your body get used to them and improve the quality of your sleep.
Although at first, it is quite difficult if you are used to staying up late, try to routinely do this method every day. You can slowly make your bedtime earlier or slowly adjust your wake-up time. Circadian rhythms can record the body’s habits and then give signals at certain times.
– Avoid Dishes With High-Fat Content
There are many things you can prevent to improve sleep quality. Another natural remedy is to avoid high fat intake especially when approaching bedtime. Fatty foods consumed before you sleep can make the body need to work hard to break down the fat. Your body will find it harder to sleep because of this hard work.
– Make Your Sleeping Environment As Calm As Possible
Most people need extra quiet when they want to sleep while others may be more tolerant of the sounds around them. If you are one of those who are easily disturbed by sounds during sleep, then make your sleeping environment as quiet as possible.
Turning the lights on or off depends on each person’s preference. Some people tend to sleep uncomfortably if it’s too dark while others are uncomfortable if their bedroom lights are on too brightly. To improve the quality of your sleep, make your room as comfortable as possible.
Make sure your bedroom is cool enough, not too hot or too cold. You can also try doing calming activities before you sleep. Meditation, worship, or yoga might help calm your body and mind.
– Hot Shower
Turn on your shower heater and take a bath before bed. A hot shower can make you more relaxed after a busy day. If your body is relaxed enough, then you can sleep more easily.
– Prepare Carbohydrate Intake
If you eat a lot of dishes with high carbohydrates before bedtime, then you can sleep more easily. Carbohydrates can boost the tryptophan hormone, which can make a person sleepy and then fall asleep quickly. Although this happens in quite a few cases, it still needs further research.
This method is also not very advisable and even needs to be avoided for those with certain medical conditions. For those who are obese or have diabetes, it is better to avoid this method.
Read also : Exploring Benefits Of Yoga For Overall Health
– Don’t Let Naps Last Too Long
Some people often take a nap in between their activities. But it’s best to avoid napping for too long as it can interfere with your sleep quality at night. Limit the nap time, preferably not to exceed one hour.
Limiting naps means you can improve the consistency of your sleep patterns at night. Nighttime is the best time for people to rest. Managing naps can better ensure that our bodies and minds are tired at night and can sleep immediately.
For those who have important activities at night, a nap is certainly needed, just adjust it to the intensity of your daily activities.
– Physical Activity Before Bed
Physical activity cannot only keep your body fit, but it can also have a good impact on your sleep quality. Create a regular physical activity routine but don’t do it close to your bedtime.
You may be more awake if you do physical activity close to bedtime, making it difficult to fall asleep. In the afternoon, you can try to do physical activity outside so that you can get fresh air and enough sunlight. If it is not possible to do it outside due to rain, you can do physical activity at home.
Those are some natural remedies to get better quality sleep at night, hopefully useful.