We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us feel tired and moody, lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease and type 2 diabetes. To help you get a better night's sleep, here are five tips that can help you naturally sleep better at night.
1.Exercise RegularlyTaking a daily brisk walk will not only trim you, but will also keep you awake less often at night.
Exercise increases the effect of natural sleep hormones, such as melatonin. A study published in the journal Sleep found that postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less frequently. Just watch the time of your workouts. Exercising too close to bedtime can be stimulating.
Morning workouts that expose you to daylight will help you with the natural circadian rhythm.
2.Reduce StressBills add up and your to-do list is a mile long. Daytime worries can surface at night. Activates fight or flight hormones that work against sleep.
Give yourself time to relax before going to sleep. Learning some form of the relaxation response can promote good sleep and can also reduce anxiety during the day. To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.
3.Avoid Caffeine Stimulates wakefulness and can alter sleep patterns. It takes 3 to 5 hours for the effects of caffeine to wear off. Therefore, it's best to avoid caffeine for at least 4 hours before bedtime.
4.Get Exposure to LightExposure to light helps tell the body when to go to sleep and when to wake up.
If you're having trouble falling asleep at night, try walking outdoors first thing in the morning. Studies have shown that melatonin, light exposure, meditation and relaxation, and yoga can help improve sleep.
5.Try TryptophanTryptophan is a naturally occurring amino acid found in certain foods. It is a basic component of serotonin.
Research Shows Mixed Evidence of Tryptophan Efficacy. Melatonin, light exposure, meditation and relaxation, and yoga seem to be helpful for some people. Fewer tests for hypnosis, acupuncture and aromatherapy. The circadian rhythm is a selection of behavioral, physical and mental changes that follow a 24-hour cycle.
A primary function of the circadian rhythm is to determine if the body is ready to sleep or not. Taking naps during the day, especially those that last longer than 2 hours, can also alter your circadian rhythm. If you're looking for some sounds that are specially designed to soothe, check out Headspace's sleep music and sleepcasts. Synchronizing the body's natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for better sleep.
A study in older adults with sleep difficulties found that mindfulness meditation improved sleep quality compared to people who did not practice mindfulness. Following these tips can help you naturally sleep better at night and improve your overall health.