
Although many may perceive sleep as optional, getting adequate restful restful restful is one of the most crucial components to maintaining physical and mental wellbeing. A poor night of restful slumber can have negative consequences for mood, thinking ability, heart health and immunity as well as increasing risk factors associated with diabetes and obesity. Luckily there are natural strategies you can try out to enhance sleep quality.
An effective strategy for getting quality sleep lies in synching up with the natural cycle of your circadian rhythm, or sleep-wake cycle, set by the sun and following a predictable pattern; going to bed and rising up at approximately the same time each day will increase chances of restful slumber in the long run.
Create the ideal sleep environment is also critical. Your bedroom should be dark, quiet and at a temperature between 60 to 67 degrees, eliminating distractions like television and smart phones to prepare you for restful restful slumber. Noise interference may disrupt production of melatonin hormone that promotes restful rest. Wear earplugs to block out unwanted sounds or utilize white noise machines as tools against background noise that could otherwise interfere with sleeping well.
Exercise is also key to getting a restful night’s rest. A 2017 study discovered that physical activity can improve both the quality and duration of sleep. But you should avoid engaging in vigorous physical activity close to bedtime as this may make it more difficult to fall asleep quickly; try finishing up your last workout at least a few hours before bedtime.
Eating healthy can improve sleep as well. Try including whole grains, vegetables and fruits in your meals; cutting back on sugary sweets may also help you fall asleep faster and stay asleep longer at night. Red meat may be difficult to digest and cause acid reflux, so try not to consume as much.
Even though it might be tempting to grab a cup of coffee or energy drink before bedtime, these beverages can actually hinder your sleep. Instead, drink a warm glass of milk or herbal tea that promotes relaxation – Chamomile tea can be particularly helpful as it promotes restful slumber while simultaneously treating insomnia.
Naps are often recommended as a means to both increase energy and get better rest, yet long naps may compromise sleep quality and should be limited to under two hours in duration.
Though medications can help you sleep quickly, they do little more than mask the root causes of disturbances and may not bring long-term solutions. Natural sleep strategies have proven more successful at targeting those underlying issues and improving quality sleep than medications alone.