8 Natural Ways to Improve Your Sleep

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Sleep is an essential part of staying healthy and ensuring you’re ready to conquer the day ahead. You may set a schedule to sleep early, but your kids or intrusive thoughts have other plans. Going to sleep early sounds excellent in theory, but the struggle to fall asleep is real.

Most adults don’t get the recommended amount of sleep each night. To improve your likelihood of getting good rest, here are eight natural ways to improve your sleep.

1. Create a Routine

Scrolling on your phone to help you fall asleep will only disrupt your internal clock. It’s essential to create a routine where you go to sleep and wake up at the same time every day. It can be difficult on the weekends since you may be tempted to stay up later and sleep in, but having a routine will ensure you feel your best.

The CDC recommends you get seven or more hours of sleep every night. To ensure you hit this time range, create a plan to unwind at the end of the day. If you’re trying to go to bed by 10 pm, starting your night routine at least an hour in advance is best. When you unplug and signal it’s time to sleep, your body will respond, allowing you to sleep faster.

2. Change the Temperature 

Turning up the heat so you are warm and cozy in bed can be tempting. Sleeping in an 80° Fahrenheit climate might sound great when you feel cold at night, but it will disrupt your sleep.

Keeping your room temperate is better than turning it up. Around 65°F is best since it balances the room temperature and the warm clothes and blankets you have on. Your core body temperature will reduce slightly, helping you fall into deep sleep quicker.

3. Exercise More

What you do during the day can affect how well you sleep at night. Moving your body will nourish it and expend more energy during the day, making you more tired later. If you exercise at least four times a week, you can significantly improve your sleep.

Sitting on the couch all day can cause depressive symptoms and daytime sleepiness. Getting a workout session several hours before you go to bed will have you relaxed just in time to wind down. Avoid working out at least two hours before bed since it raises your core body temperature, signaling you to get up.

Some exercise choices are walking, weight lifting or swimming — it’s up to you to decide what you want to get involved with. Swimming can feel more like fun than exercise if it’s hard for you to get active. You can burn 200 calories in a half hour of light swimming. It also engages your whole body, so it will likely affect your sleep patterns by lessening the time it takes to fall asleep.

Aside from exercise, visiting a medical professional may also help in improving the quality of your sleep. For one, if you grind your teeth when sleeping, you should visit a dental professional so they can suggest different treatments. Otherwise, it may lead to tooth loss. You can check out dental implants in Chesapeake VA to get started.

4. Make it Dark

Having a dark room will signal to your brain that it’s time to rest. Make your room as dark as possible before you settle down to sleep. Even a tiny amount of light can disrupt melatonin production in your body. Melatonin is the chemical responsible for regulating sleep cycles.

This includes light from your phone, too. You want to keep the light from your phone out of your face before going to sleep. If you must use the bathroom moments before sleeping, don’t turn on the light if you can. It’s better to use a flashlight than turn the big lights on.

5. Meditate 

Meditation is a great way to clear your mind after a long day. If you have trouble shutting off your brain, meditation can calm you down. Many people can’t sleep because of the stress and anxiety from life. The tension can make it hard to rest and worsen stress since your sleep issues are worsening.

You can use meditation as a relaxation technique to quiet the mind and body. When you do it before bedtime, it can help reduce insomnia and reduce overall stress because you’re settling any anxieties before you sleep. Replace your before-bed scrolling with a meditation practice to achieve the full benefits.

6. Try Aromatherapy 

Essential oils are made from plants by crushing and steam distilling the parts. There are a variety of essential oils that have been used as medical treatments. Aromatherapy is when you inhale scents in hopes of reaping the positive effects. The smell could help you fall asleep if you incorporate certain essential oils in your bedtime routine.

Scents like lavender, bergamot, chamomile and more are good scents to calm the nervous system. Try experimenting with aromatherapy to see if the essential oils will help with your sleep habits. Double-check that the essential oils are safe if you have pets, since some can harm them.

7. Kick Your Pets Out

Owners that sleep with their pets tend to experience more disruptions than if they don’t. If you sleep with your children or pets, they can disturb your sleep by taking up a lot of room and moving around often. Having your own space for a good night’s rest is crucial.

8. Dedicate Your Bed to Sleeping

Many people eat, work or watch TV in their bed. However, your bed should be a sacred place you dedicate to sleep. It’s best to avoid turning the TV on in the middle of the night or eating a midnight snack there. Do something that will promote relaxation and help you sleep if you do anything in your bed.

Get Better Sleep

Sleep is essential and if you’re not getting quality rest, it might be time to readjust what you do in bed. Try meditating or turning on your oil diffuser to get you into a deep and restful sleep.

Sleep will allow you to be more productive and function properly in the day ahead. Doing all you can to ensure quality shuteye will help your mental and physical self in the long run.