Best Proven Ways To Sleep Better
How to sleep better at night naturally
In this fast-paced world, getting a good night’s sleep is almost impossible. From the past few years, both sleep quality and sleep quantity have totally decreased. Sleep directly affects your physical and mental health.
If you are falling short of your overall total sleep time in a day, it will take a serious toll on your energy and productivity. For an average adult 7 – 9 hours of sleep is recommended. Sleep is as important as regular exercise and nutritious diet. Here are the best proven ways to sleep better.
Stick to a Sleep Schedule
Practice sleeping and waking up at almost same time everyday. This will help you to set your body’s circadian rhythm which in turn helps you to sleep and wake up in time. Poor sleep schedule is the major reason for the people suffering from Insomnia. Scheduling sleep will also help you get proper sleep without hiccups in the night.
Be Smart About What You Eat and Drink
There are many foods which help you to sleep better. Some of the sleep-inducing foods include banana, milk, almonds, sweet potato and fish. Eating a large meal before bed will definitely lead to poor sleep. It is good to complete your dinner before 3 hours to bedtime. Avoid alcohol and caffeinated beverages before going to bed.
People who exercise 150 minutes per week feel more alert during the day and significantly sleep better in the nights. Exercise reduces the time taken to fall asleep, night wake time and increases the total quality sleep time. However, exercise should be performed in particular timings like early mornings or in the evenings at least 4 hours before going to bed for better results.
Everyone in this world goes through stress at some point of time in their lives. Stress not only effects your sleep but overall health too. Therefore it is very important to manage your stress levels. To manage stress, plan your daily chores in advance, be a bit disciplined, practice meditation, yoga and some breathing techniques.
Evaluate Your Room
To get a proper sleep, your sleep environment and surroundings are very important. Your bedroom temperature should not be high or low but at the optimum that is 20 – 25 degrees C. The room should be free from noise and even flashy lights. Even, avoid using electronic gadgets before sleeping. Try using eye masks, earplugs, comfortable mattress and pillows for an undisturbed sleep.