Having an active and stressful day, living unhealthy lifestyle can cause you sleep problems. All this can make you more stressful , less productive and lead to more health problems. Try these natural sleeping tips and find the ones that work best for you that will improve your sleep and leave you feeling productive, mentally sharp, emotionally balanced, and full of energy all day long.
Develop your own sleep routine to get the sleep you need
Try to go to sleep at the same time every night even on weekends, holidays and others days, in order to make a sleep routine that will help you fall asleep faster and feel refreshed in the morning. Staying up all night and sleep till noon on Saturday will only disrupt your biological clock. This can cause more sleeping problems. A part of developing a good sleep routine, you need to assess your sleep needs in order to know when you need to go to bed and get up on time for work, school etc.
There isn’t a one-size fits all answer because sleep needs really do vary from person to person. The National Sleep Foundation (NSF) made a research and their latest studies, have separated people in different categories according to their needs, and recommended sleeping intervals for each.
The majority of healthy adults require between 7.5 to 8.5 hours in a 24-hour period. Try to find your own sleep-wake cycle. There are different ways to find the exact hours you need to sleep to have a healthy and active lifestyle.
One recommendation is to start going to bed at a particular time and setting your alarms for example to wake you 7 hours after you fall asleep. Do these routine 7 to 10 days and see if you gonna start waking before the alarm rings. If you still cannot wake before the alarm rings, shift your time for going to bed half an hour earlier. Practice this until you find the necessary hours your body needs to sleep.
Move around and exercise
Researchers in Northwestern University’s Department of Neurobiology and Physiology reported that adults who got aerobic exercise four times a week improved their sleep quality from poor to good. People who exercise regularly, sleep better and feel less sleepy during the day. Vigorous exercise can improve your sleeping a lot more than easier exercises, but even walking for 10 minutes a day can help you get a good night sleep.
Try to avoid exercising for at least three hours before going to bed. Another benefits for people who are more active, are feeling less depressed, lose weight easier and improved memory.
Be careful what you eat and drink before you go to bed
Watching out what you eat and drink before going to bed, can help you a lot. Drinking coffee or consuming caffeine late in the evening hours, drinking more than a glass of alcohol, eating food that is hard to digest can all cause you sleeping problems. Try to follow these recommendations:
- Limit the caffeine and nicotine
- Avoid big meals at night
- Avoid alcohol before bed
- Avoid drinking too many liquids in the evening
Actually there are nighttime healthy snacks that can help you fall asleep easier and they are:
- A small bowl of whole-grain, low-sugar cereal
- Granola with milk or yogurt
- A banana