Sleep is important for a good night's rest and overall health and well-being. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety - that's why we're written this article on How To Sleep Better.
It allows our bodies to heal and repair themselves from the stresses of the day. Sleep also helps to improve our mood and cognition. Follow our guide to help you sleep better.
Establish a Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This will help train your body to fall asleep and wake up at specific times. We Recommend The Highest Ranked Cotton Futon Mattress.
Create A Bedtime Routine
Choose a relaxing routine you can do every night before you go to bed. This might include taking a warm bath, reading a book, or stretching.
Regulate Use Of Electronic Devices
It is also important to regulate your use of electronic devices as certain blue light negatively affects your Penial gland and production of Melatonin at night. Create a sleep schedule that supports the body’s natural circadian rhythm for good sleep.
Keep Room Well-Ventilated
This is important for regulating your body temperature and promoting a better night's sleep.
Your bedroom should be used for sleep and sex only, as outside stimuli can disrupt your natural sleep patterns. Keep your bedroom dark, quiet and cool for optimal sleep conditions.
Keep Healthy Habits
Habits such as progressive muscle relaxation, relaxation techniques (yoga or meditation), deep breathing, sleep, and sex.
Avoid Blue Light
Turn off or cover electronic devices. Also, ensure only natural light in your room as bright light will disrupt sleep. Avoid alcohol as it is a stimulant and creates sleep problems.
Regular exercise promotes optimal health needed for quality Sleep. Establish a regular sleep schedule by going to bed and waking up at the same time each day.
Sleep exercises, such as yoga and meditation, can help to quiet the mind and ease the body into a state of relaxation. In addition, sleep-promoting activities, such as reading and journaling, can help to establish a regular sleep schedule.
And of course, regular physical activity can help to tire the body out, making it easier to fall asleep at night. So if you're looking for ways to improve your sleep quality, be sure to add some sleep exercises to your routine.
Meditation To Sleep Better
Sleep meditation involves focusing on your breath and counting each inhale and exhale.
This meditation destresses the body, calms your mind, and decreases anxiety. While meditating, breathing exercises, and lightly breathing will benefit you.
Sleep breathing exercises involve breathing deeply from your diaphragm and exhaling slowly. These sleep exercises can help you balance your energy, destress, and calm your mind so you can fall asleep more easily.
A peer-reviewed on Mindfulness Meditation and Improvement in Sleep Quality, by the National Library Of Medicine, confirms the benefits of meditation.
Meditation music also helps. Binaural beats or natural sounds such as rainfall help to relax you. It's also a great way to fall asleep and stay asleep. This type of music can help to lull the mind into a state of relaxation.
By incorporating some or all of these sleep exercises into your nightly routine, you can dramatically improve your sleep quality and quantity.
Proper Diet For Better Sleep
Foods that contain the herb apigenin, which bind GABA receptors in the brain. This action helps to promote relaxation and ease anxiety. The best form of these foods is hydrated and dried foods. Here's a short list of foods that contain herb apigenin;
Magnesium plays an important role in supporting melatonin levels. Magnesium activates the parts of your nervous system that keeps you calm and quiet. Foods rich in magnesium are;
- Pumpkin Seeds
- Cashew nuts
Vitamin D is a rich source in the production of Melatonin. The following foods are rich in melatonin, and will help you to sleep better.
- Red Meat
- Egg Yolks
Eating certain foods can benefit the way you rest, the time you have your last meal is crucial for healthy sleep, and some foods have healthy properties that calm you and relax you.
An unhealthy diet can deplete your energy levels, create stomach cramps, and discomfort making it harder to sleep, a properly balanced diet for sleep can assist in fighting insomnia.
Teas For Better Sleep
Herbal teas such as Chamomile have properties to decrease stress levels and help you sleep, cleansing and detoxing your body play a fundamental role in having a good night's sleep.
Eastern Medication relies on herbal teas to treat Insomnia. Teas that contain Honokiol have historically been known to treat people with trouble sleeping.
It is important to note that teas that contain caffeine may affect your sleep and we don't recommend consuming teas with caffeine before bedtime. The following teas are well-known for helping with Insomnia.
Chamomile is rich in apigenin, which serves as a mild tranquilizer. Get The Best Rated Chamomile Tea.
Valerian Root Tea
The History of Valerian Root has been to effectively treat stress, heart palpitations, and headaches. We Recommend The Best Reviewed Valerian Root Capsules.
And if you're doubtful about the usefulness of the Valerian Root, why not read this peer-reviewed study about Valerian for Sleep by the National Library Of Medicine.
Lavender Tea has been known to affect the time spent sleeping, it reduces the risk of waking up several times during your sleep cycle.
Lemon Balm Tea
Lemon Balm Tea is part of the mint family, known to reduce infection with its antiviral properties which potentially help reduce restless sleep patterns.
Passion Flower Tea
Passion Flower Tea is known to bind to the receptors in the brain benzodiazepines and traditionally was used with Valerian tea for relief of insomnia.
Magnolia Bark Tea
Magnolia Bark Tea contains a compound called honokiol, which in Western Medication is used to treat the time it takes for you to fall asleep.
Herbal Medication To Sleep Better
Herbal Medication is used as an alternative to Chronic Sleeping Pills, they are safer with fewer side effects. The Pineal Gland is responsible for the production of Melatonin in the Brain and Serotonin acts as a precursor of melatonin.
Melatonin is the hormone produced by your body in darkness. It is the most popular alternative Medication for Sleep. We Recommend trying The Best Act Melatonina E Valeriana Supplements.
Methylcobalamin (Vitamin B12)
Methylcobalamin treats Vitamin B12 deficiency and aids the production of Melatonin.
L-theanine is an amino acid that aids in stress and anxiety and improves sleep quality, commonly found in some teas and mushrooms.
Valerian is native to Europe and Asia and for years has been used as a sedative for people who have trouble falling asleep and considered the most effective.
Avoid caffeine and alcohol before bedtime. Both of these substances can disrupt your sleep and make it harder to fall asleep and stay asleep throughout the night. Make sure your bedroom is dark, quiet, and cool.
And to read more about these medicines, check out this peer review on Herbal Medication for Insomnia.
Essential Oils For Better Sleep
Essential Oils are generally used at night time to open airways, improving your breathing and calming your body. These oils can be used for people who suffer from Sleep Apnea and snoring.
Essential oils have been used for centuries to improve sleep quality and connectivity to the part of the brain responsible for mood. The moment you inhale certain essential oils, you will notice the calming effect it has on your body and mind. These essential oils are the best for getting a good night's sleep.
The compounds found in Patchouli are used as a sedative and help with anxiety and a good night's sleep.
Jasmine Oil is known to keep you more alert during the day and is effective to sedate you at night. Get The Best Jasmine Oil.
Lavender Oil is a sleep medicine known to calm your Central Nervous System and assist in the time you spend asleep.
Ylang-Ylang oil helps you fall asleep faster and improve your sleep quality. It reduces your blood pressure and cortisol.
And if you doubt the effects of essential oil, we recommend reading this peer-reviewed study on the Effects Of Aroma Inhalation Therapy On Sleep Problems, by the National Library of Medicine.
Consider diffusing some essential oils in your bedroom or applying them to your pillow before bedtime. You will be surprised at how quickly you drift off into a deep and restful sleep.
Other Helpful Sleep Tips
- Try including daytime naps in your sleep schedule.
- Routine Sleeping habits regulate your body clock.
- Try going to bed early so that you can get enough sleep.
- Don't eat heavy meals after dark, instead have a light snack.
- You need a restful environment free of loud noise and bright light for more restful sleep.
- Try to block light and listen to relaxing music, with a sleep mask to promote sleep health.
- Set an Alarm Clock to have a consistent sleep pattern. Your wake-up time should ideally be the same.
- Try not to snooze your alarm clock and get out of bed
- Daily exercise helps with daytime energy.
These Sleeping tips are helpful in regulating your body's circadian rhythm. It is the natural cycle of your body over a day that affects mental and physical behavior.
Questions and Answers
Can Essential Oils help me Sleep?
Essential oils have been used for centuries to improve sleep quality and connectivity to the part of the brain responsible for mood. The moment you inhale certain essential oils, you will notice the calming effect it has on your body and mind.
What are the Best Herbal Meds for sleep?
The most popular herbal medication for sleep is Melatonin, which is the hormone released by your Pineal Gland and can be found in pill form by your local pharmacy.