5 Natural Ways to Sleep Better Every Night

A good night’s rest can ensure that you do not feel grumpy and sleepy like a couple of the Seven Dwarves when you wake up. Sleeping well alleviates our mood, makes us feel happier and healthier and ensures that we start our day fresh and in control.

As we age, there seems to be a decrease in the number of hours we sleep. Part of this is related to the decreased physical activity, and the rest on hormonal changes and our daily medications or chronic illnesses. Our body also makes some changes to our circadian rhythm which helps to respond appropriately to light and dark, which makes it difficult to fall asleep and stay asleep throughout the night.

Happily, there are some easy, simple, natural ways to ensure that you can get a good night’s sleep. As Charlene Gamaldo, the director of the John Hopkins Center for Sleep rightly said – “It’s not always necessary to get a prescription for a sleep aid. There are natural ways to make adjustments to your sleeping habits.”

Keeping in mind what she recommended, here are 5 tried-and-tested ways to ensure that you can fall asleep easily and get a good night’s sleep:

1. Keep it cool

This is true no matter how you interpret it. Keeping a cool head will lower anxiety, lower blood pressure, reduce stress and help you get ready to fall asleep. Keeping your room cool will ensure that your body gets ready to fall asleep as soon as you get in bed. Additionally, wearing cotton or breathable fabrics to bed will help menopausal women who experience hot flashes to fall asleep n stay asleep throughout the night.

2. Switch on the night

A dark room is perfect for falling asleep. What works even better is keeping those pesky mobile phones far away from your bed. If you have to wake up for a bathroom break at night, use a night light or a flashlight to guide you. Understand that it can take half an hour or more to drift back off to sleep. Resist the urge to pick up your mobile at all costs.

3. Exercise

Moderate aerobic exercise can give a big boost to the amount of slow-wave or deep sleep that you get, as long as you are done with your exercise regimen 3 hours before bedtime. If you work out right before bedtime, you might find it difficult to fall asleep due to the release of endorphins while working out.

4. Stay hydrated

Now don’t down the tank before bedtime! You might end up taking too many loo breaks and interrupt your sleep instead! Warm milk and chamomile tea can both help you fall asleep faster! Chemicals in warm milk simulate the effects that tryptophan has on the brain. It acts as a building block for serotonin, which assists your body in the sleep-wake transitions. It is also important to note that staying away from alcohol and caffeine-based drinks will help you fall asleep even faster.

5. Start a sleep ritual

Reading a paper book, drinking a glass of milk, listening to calming music—activities such as these help you to fall asleep faster when performed regularly. This also trains your body to fall asleep at nearly the same time every day, ensuring that you start to wind down and feel sleepy when you drink that cup of milk or pick up that book.

Sleeping should be an activity that comes to you naturally instead of something that you should obsess over. Happier thoughts, a calming atmosphere, a cool and dark bedroom and avoiding stimulants and electronic devices will help you to fall asleep naturally and easily.

If you cannot sleep at night or often wake up gasping, you might be suffering from a sleep disorder called Sleep Apnea. A sleep study can determine if you require a CPAP machine. CPAP machines help you to sleep better every night, giving your body the life-giving oxygen it needs. Sleeping better will also help you eat better and lead a healthier, happier life.

Innovative global medical product manufacturers such as Sanrai can help you get access to quality products, timely service, and a world-class support system that is there for you when you need it the most. Schedule a sleep study with our sleep experts today!