10 simple tips to get better sleep

Thursday, October 13, 2016 by: Amy Goodrich
Tags: sleeping tips, sleep problems, insomnia

---

(NaturalNews) Most of us know that getting a good night's rest is important for our overall well-being. It is one of the key factors of a healthy lifestyle. Nonetheless, too few of us make those seven to eight hours between the sheets a priority.

According to the Centers for Disease Control and Prevention (CDC), an estimated 50 to 70 million U.S. adults do not get enough quality sleep, and the number of people suffering from a sleeping disorder is rising by the day.

If falling asleep or feeling fully rested in the morning sounds like an impossible dream to you, these ten helpful tips and tricks may be just the thing you need.

1. Turn off nightlights

Many people like having a muted light in their bedroom to help them fall asleep or make it easier to find the bathroom in the middle of the night. However, sleeping with even a little bit of light has been shown to decrease melatonin secretion, which is a hormone that makes you sleepy.

2. Create a sleeping pattern

Your body loves a set rhythm or routine. Therefore, having a regular sleeping pattern is an excellent way to make sure your body gets plenty of quality sleeping time. Try to go to bed and wake up at the same time every day. Also, make sure to get at least 7 hours of undisturbed sleep.

3. Take a nap

While many people don't find it hard to maintain a sleeping pattern during the week, most of us like to sleep in or sleep late on the weekend. Research, however, has shown that even disrupting your sleeping pattern for two days can make you feel tired. Therefore, it is better to maintain your normal sleeping rhythm during the weekend and take a small afternoon nap if you feel sleepy.

4. Get moving

Regular exercise helps to relieve stress and relaxes muscles to improve sleep. Note that any form of exercise should be done at least three to four hours before hitting the sack. Your body needs time to relax and unwind after the metabolic high that physical activity creates.

5. No phones before bed

Since we've entered the era of technology, many of us don't seem to be able to disconnect from a screen when they go to sleep. Whether it is the screen of your mobile phone, laptop, or TV, these appliances will keep you awake much longer no matter how tired you are. Best is to turn off all devices 30 minutes before bedtime.

6. Sleep-assist apps

While you shouldn't check Facebook or your emails in bed, some applications on your phone can actually help you to get a better night's rest. Some of these apps lull you to sleep through calming music or sounds.

And why not diffuse relaxing essential oils while listening to these sounds to enhance the relaxing effects and soothe yourself to sleep ?

7. Avoid carb-rich food and caffeine

While eating carbohydrates can make you feel tired and sleepy, research has shown that eating significant amounts of carbs before sleep makes you prone to a restless sleep or intermittent waking. Also, coffee or other caffeine-rich foods or drinks can negatively disrupt your sleeping time.

8. Warm milk and honey

A combination of warm milk with a spoonful of honey has been the go-to-sleep remedy for centuries. While it may seem like just another natural home remedy, there may be a method to the madness. According to some scientific evidence, the combination of the warmth of the milk and the insulin spike from the honey will make you sleepy and calm.

9. Take a bath before bedtime

A hot bath ten to twenty minutes before bed can relax the body and mind. You can make it even better by adding sleep- and relaxation-inducing essential oils such as lavender, chamomile, frankincense, marjoram, sage, and valerian.

10. Wake up with the sun

As mentioned above, light reduces melatonin levels which wake you up. Enjoying your morning coffee or tea with natural sunlight is the best wake-up call you can have after a good night's rest.

Sources:
GulfNews.com

EssentialOilBenefits.com

CDC.gov