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 natural tips that can help you sleep better at night. Physical activity may improve sleep, although researchers aren't completely sure why.
Taking 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. Eliminate caffeine-containing foods and beverages, such as coffee, tea, soda, and chocolate, by mid-afternoon. Make dinner your lightest meal and finish a few hours before bedtime. Avoid spicy or heavy foods, which can keep you awake with heartburn or indigestion. 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. Don't drink anything in the last 2 hours before bed. If you have to get up at night, it can be difficult to get back to sleep quickly. Lower them at home 2 to 3 hours before bedtime. Lower light levels tell the brain to produce melatonin, the hormone that causes sleep. Set aside any work, delicate discussions, or complicated decisions 2 to 3 hours before bedtime.
It takes time to turn off the noise of the day. If you still have a lot of things on your mind, write them down and let yourself go at night. Then, about an hour before going to bed, read something relaxing, meditating, listening to quiet music, or taking a warm bath.