Sleeping well is one of the best things you can do for your body. But lack of sleep and inconsistent sleep schedules are a huge problem for many of us. About 1/3 of Americans get less than 6 hours of sleep per night, and even the ones that are sleeping for more than 6 hours aren’t always happy with the quality of their sleep.
Some turn to medication for a good night sleep, or they just put up with it and assume being tired is normal for them. But you don’t have to settle for either of those options. There are plenty of natural solutions to help you sleep better.
1) Establish A Consistent Routine
The one thing likely to have the biggest impact on helping you get a good night sleep is developing a regular sleep schedule. Our bodies are wired to sleep better when our biological clock is in a consistent rhythm. Try to go to bed at the same time and wake up at the same time every morning, even on the weekends. Having a wind-down ritual before bed can also help.
2) Improve Your Sleep Environment
Lighting, temperate, and sound in your bedroom can all have a huge impact on the quality of your sleep. Experts agree the best temperatures for falling asleep are between 60 and 75 degrees Fahrenheit, with temperatures around 65 degrees being ideal. It’s a good idea to keep the room as dark as possible and eliminate screen use (like cell phone, laptop, and TV) an hour before going to bed. And if ambient noises disturb you, try using a white noise machine to help you block them out.
3) Exercise Several Times A Week
Exercising during the day often helps people sleep better at night. Just 30 minutes of aerobic exercise 4 days a week is enough to make a difference. Make sure you’re not exercising too close to bedtime, though. Exercise tends to wake you up, so make sure you’re finished exercising 3 to 4 hours before you plan to go to sleep.
4) Avoid Chemicals That Interfere With Sleep
We all know caffeine is designed to help keep you awake. It’s found in coffee, tea, chocolate, soda, and some pain relievers. Those should all be avoided for 4 to 6 hours before bedtime. What you might not know is that alcohol and nicotine can also interfere with your sleep cycle. Alcohol might help you fall asleep, but it makes sleeping through the night harder. If you want to have a drink or two, it’s best to do that at least 3 hours before bedtime. There’s really no good time to smoke cigarettes if you want them to stop interfering with your sleep, so this is just another reason to finally quit smoking.
5) Eat Good Things
There are certain foods that wreak havoc on your sleep cycle, and other foods that actually help you sleep. Eating processed foods (including refined sugars and carbs) can make it harder to fall asleep. In contrast, healthy fats, lean proteins, and foods high in antioxidants can help you sleep better. You can also add certain herbs or supplements to your diet like gynostemma, collagen peptides, and pearl powder to help balance your sleep cycle. We offer all three of those in our shop as mPurify Tea, mCollagen, and mBalance.
There’s no one-size-fits-all solution to the problem of not getting a good night’s sleep. You might have to experiment to find which of these tips work for you, but don’t lose heart. A good night’s sleep really is within your reach.