If you’re struggling to get a good night’s rest on a regular basis, you’re not alone. Actually, many Americans are not getting the recommended minimum of seven hours each night. Although sleep deprivation is common, it’s essential that it be addressed in your life. When you get the rest you need at night, it boosts your physical and mental health and helps you to be alert the next day. When you don’t get proper rest, it yields the opposite effects.
So, rather than continuing to lie there night after night — stressing out about how you’re not sleeping (stress only makes it worse) — it might be time for you to try something new. Here are a few simple, natural methods that can help you fall asleep and stay asleep at night.
Look at Mattresses
A lot of people have trouble sleeping due to a mattress that is either too old or the wrong type. If your mattress is showing signs of age or simply isn’t providing you with restful sleep, consider getting a new one. The size of your mattress may also be a contributing factor to poor quality sleep. A bed that’s too small can make you feel restricted when it’s time to go to sleep, especially if you’re tall or share a bed.
Try Natural Remedies
Along with evaluating your mattress and getting a new one if necessary, there are several natural remedies worth trying. Essential oils, for instance, can do wonders to relax the mind and body through the sense of smell. A nightly routine of aromatherapy with lavender, sage, chamomile, bergamot, or peppermint oil might be just the ticket for you to get better sleep.
Sipping a cup of chamomile tea can also be soothing and give you a chance to wind down after a stressful day. Another kind of tea to consider is California poppy, as it’s known to help relieve anxiety and prepare people for restful sleep. Furthermore, taking melatonin supplements may help to regulate your sleep-wake cycle so that you fall asleep at a healthy time.
Get Some Sun
If you’ve ever vedged out in front of the TV for most of the day and had trouble falling asleep that night, there’s a reason. Sunlight helps to regulate your body’s natural clock. That is, it tells your body and mind how much melatonin (the sleep hormone) to produce at any given time. So, when you get healthy amounts of sunshine during the day, less melatonin is produced at that time. When the sun goes down, your body and mind know to start producing more melatonin, which makes you sleepy. If you typically spend most of your day indoors, try to spend time outdoors throughout the day, even if it’s just for a few minutes here and there.
Exercise on Most Days
Along with its many physical and mental health benefits, exercise also helps to promote healthy sleep. Try to get at least 30 minutes of exercise four days a week. If you want to take it up a notch and significantly benefit your sleep habits, then work out for 60 minutes five days a week. Here’s an excellent tip: If you’re working out at home, make sure your exercise space remains clean and neat. Otherwise, you may discover that all that clutter is causing extra anxiety.
Addressing your sleep deprivation is critical to your physical and mental health. Assess your mattress, and if you need a new one, be sure to get the right type. Try some of the natural remedies listed here, get some sun, and exercise consistently. If none of these methods help you enjoy healthier sleep habits, consult with your doctor about how to move forward.
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