Catching quality good night ZZZzzz’s is crucial for your physical and mental well-being. Our body comprises an intricately woven nervous system where even the slightest change in one part can cause a reverberating effect across the others.
Take lack of sleep as an example. Research indicates that if your sleep cycle is poor, you’ll experience negative effects such as low immunity, grogginess, fatigue, poor heart health, diabetes, obesity, and more. This makes it critical to find the best ways to sleep and snooze off to glory every day at the right time.
So, if you wish to stay fresh & energetic in the morning and are wondering “How to sleep better at night naturally?” then you’ve come to the right place. Below given pointers are the best sleep tips you’ll get to improve your well-being.
1. Maintain a consistent sleep routine
Your body works on a rhythmic cycle where it follows the pattern you’ve set. For reference, if you sleep daily at 3 am in the night, your body will get used to it and will not let you feel sleepy before 2:30 am to the very least. However, research indicates that sleeping late or irregular patterns of sleeping can negatively affect your sleep quality. It can lead to so many issues such as poor immunity and overall well-being. So, the best sleep advice anyone will give you is to snooze off on time and wake up fresh and rejuvenated.
2. Be mindful of what you eat and drink
Binge eating right before bed does more harm than good to your health. It makes you feel bloated and prevents you from sleeping. In case you’re really starving at night, then you can consume small snacks. Eat foods that help you sleep better and do not consume any food high in carbs if you wish to doze off to your dreamland.
3. Create a calm environment
When it comes to your bedrooms, a one-track mindset cannot be followed here. It isn’t just meant for cushy bedding or beds. Your bedroom helps you sleep better and creates a calm environment where you doze off instantly. You need the following elements to be right in order to catchy some quality inside your room -
- Comfortable room temperature
- Low noise levels
- Optimum ventilation
- No bright lighting
These are some tips to sleep well and doze off into a peaceful slumber.
4. Take controlled daytime naps
When you sleep during the day, your body’s internal clock goes for a toss and you feel sleepless at night. Taking power naps for a maximum of 20 minutes is considered healthy because it calms your mind and re-energises your body. But, ideally how we approach naps is by planning to sleep for 20 minutes and the next thing you know, you’re 2 hours into the supposed ‘nap’ time. If we don’t give into the impulse to sleep ‘more,’ we can take powerful naps and don’t have to restrict ourselves. This is one of the crucial tips for better sleep.
5. Make exercise a part of your daily routine
Exercising daily is one of the best tips to improve sleep. Physical activities flush out the toxins from your body and keep you fresh. In order to get a good night’s sleep, make exercise a part of your day-to-day routine. However, do not work out right before bed. It will affect your sleep cycle.
6. Manage your worries
If you’re one of those who worry “how to sleep better at night naturally?” then this tip is for you. Learn to control your mind and manage your daily stress & worries. When your mind is relaxed, the chances are higher that you’ll snooze off to the dreamland faster than usual. Practicing relaxation techniques will further help you sleep peacefully like the way you used to when you were a child.
7. Reduce blue light exposure in the evening
Sitting idle and worrying about how to get good sleep naturally will not do you any good. You need to take matters into your own hands. To get good sleep, your body needs to produce a hormone called melatonin. Night light or dim light helps in producing melatonin inside the body. However, our electronic gadgets like mobile phones and laptops emit blue light which is harmful to our eyes, which in return, affects our sleep cycle. So, reduce the amount of blue light exposure at night by restricting the use of phones and laptops to sleep peacefully.
8. Ditch your daily caffeine intake
Caffeine is known to shoot up your energy levels and help you focus better. If you take food or drink with caffeine right before sleep, you can say goodbye to your dreamland for quite some time. Caffeine drinks must be consumed 8 hours before bed to ensure you can sleep without worries. Curb and manage your daily caffeine intake to ensure it doesn’t hinder your sleep cycle.
9. Avoid Alcohol
If you wish to know how to sleep well at night naturally, then follow the most simple yet effective step - quit drinking alcohol. It messes up your hormone levels and causes symptoms such as sleep apnea. Alcohol consumption can throw your body’s circadian rhythm for a toss. So, avoid drinking alcohol and don’t consume anything right before your bedtime.
10. Choose the right supplement
There are many sleep-boosting supplements that help you fall asleep. But, beware, most of them contain artificial melatonin and cause side effects. Trust in natural, clinically proven supplements such as three60 De-Stress & Snooze Gummies. They are made with ingredients such as L-Theanine that increase your body’s natural melatonin production instead of providing it artificially.
The above pointers give you a detailed insight into “how to sleep better at night naturally?” As long as you live a healthy life and choose to improve your habits, you’ll get sound sleep and your bodily functions will be in harmony.
FAQs
Q) How to get good sleep naturally?
A) Eating good-good food, saying no to caffeine-infused drinks before sleep, creating a calm atmosphere at night, bidding adieu to alcohol, quitting smoking, and reducing blue light exposure are some of the best ways to sleep naturally.
Q) What is the renowned 10-3-2-1-0 rule for sleep? Explain in detail?
A) The 10-3-2-1-0 rule for sleep is no caffeine 10 hours before sleeping, no alcohol or food 3 hours before bedtime, no work 2 hours before sleeping, no screen time 1 hour before dozing off, and no hitting the snooze button in the morning.
Q) What are some of the big no-no's right before heading off to dreamland?
A) Do not eat heavy meals, drink alcohol, consume caffeine, and steer clear of mobile phones before sleeping. This will help you get a peaceful sleep.
