When it comes to your overall physical and mental health, sleep habits play a crucial role. Sleep is the body’s natural medicine. In deep sleep, the body repairs and builds for the coming day. Without adequate sleep, the mind and body struggle to perform optimally. This can have a negative effect on long term health and can lead to illness.
Although it varies slightly from person to person, adults are recommended to get somewhere between seven and nine hours per night. According to the CDC, 1 in 3 adults don’t get enough sleep.
With busy lives and work commitments, many people struggle to find a healthy sleep routine. In the digital age, we are more visually stimulated than ever and find it difficult to switch off at night. Caffeine and sugar-filled diets fuel the bodies of millions, making healthy sleep hard to come by.
Too often, people want a quick fix for their ailments and issues. Some would rather take a pill to relieve a problem than make fundamental lifestyle changes that can have better effects in the long term.
However, if you want to take action to improve your sleeping habits, there are some natural approaches that are sure to work wonders. Here are five great tips to help improve sleep naturally.
- Routine is Everything
For quality sleep, people need to get in sync with the circadian rhythm. This is the natural daily rhythm or structure created by our brains that determine when we need sleep. The internal clock of the human body is critical in optimising a sleeping pattern. Establish a routine that works for you and try to stick with it as much as possible.
- Do you need to nap?
Although napping can be useful if you are sleep deprived, it can ultimately be harmful if it becomes habitual. Short naps of 15 to 20 minutes early in the day are most beneficial.
- Natural Light
Melatonin is a natural hormone that plays a significant role in regulating your sleep cycle. Exposure to natural light decreases the production of this chemical in your brain, effectively managing the circadian rhythm.
Try to get some natural sunlight throughout your day and avoid screens and heavy blue light before you sleep. Ensure you protect your skin if you are exposing it to the sun for extended periods.
- Natural Supplements
Consider taking natural supplements that help improve your sleep. Some popular supplements include melatonin, valerian root, magnesium, and lavender. These products are aimed at relaxing the body and improving the quality of your sleep.
CBD oil is another popular supplement that has emerged in recent years as a sleeping aid. It can help with a range of health and wellness issues, including sleep and relaxation. Although it is made from the cannabis plant, the psychoactive THC compound is removed, so CBD oil does not get you high.
- Get Active and Exercise
Having an active lifestyle and getting regular exercise has a positive effect on sleep quality. It reduces insomnia, sleep apnea symptoms, and benefits recovery. Sleep also has metabolic benefits which indirectly improve sleep. By regulating body temperature and increasing the production of certain hormones, the body can become healthier, causing your sleep to improve.