5 Ways to Get Better Sleep That You Might Not Know About
Sleep is an important activity that the body performs to rest and recharge. Having to fall asleep naturally is the best thing that can happen to you. However, some people struggle to fall asleep and this proves to be so frustrating.
Having difficulties in falling asleep has adverse effects on both mental and physical health. This is because sleep-deprived individuals have reduced daytime energy, emotional imbalance, and also minimum productivity.
Getting yourself to have a good night’s sleep might seem impossible when you are wide awake at the wee hours of the morning. Luckily, you have control of how fast you fall asleep and the quality of sleep you get. Falling asleep fast and for longer requires you to avoid unhealthy daytime habits, eat well, exercise, and maintain a healthy lifestyle. Here are some surprising ways to help you sleep better, which include chewing on melatonin gummies.
1.Create an Ample Environment for Sleeping
First things first, change the temperature in your room before sleeping. When you lie down, your body cools down and warms upon getting up. If the temperature in your room is high, it would be difficult to get to sleep. Therefore, it is important to reduce the temperature to send sleep signals to your brain.
You can also dim the lights or turn them off altogether. This affects the internal clock of your body as it regulates sleep and alertness. Dark rooms enhance the production of melatonin which boosts sleep.
2.Try Yoga and Meditation
Stressed individuals tend to have sleep difficulties. Therefore, involving your body in relaxing practices can help boost sleep. Yoga and meditation are some of the best tools to calming your mind and relaxing your body. Try that and you will be sleeping like a baby.
3.Be Mindful of What and When You Eat
The food you eat before bedtime has direct effects on your sleep. While foods rich in carbohydrates will get you to fall asleep faster, the sleep will not be as restful. However, high-fat meals greatly enhance sleep quality. If you don’t have meal options, you can have your high-carb meal at least four hours before bedtime. This will allow your body enough time to digest the meal and avoid restlessness.
When you are comfortable, most activities in your body function as they should. Therefore, to have a better sleep, you should have comfortable bedding. These include a medium-density mattress, a high-quality pillow, and something nice to cover yourself. Having those things positively affects sleep quality as it also discourages muscular discomfort and sleep disturbances.
You can also try to listen to relaxing music. Numerous studies have shown that this act greatly improves how fast you sleep and the quality of sleep you get. Sedative music reduces the amount of time you need to fall asleep and also enhances deep sleep.
Getting comfortable also involves trying aromatherapy. This mainly involves using essential oils. It aids in relaxing and getting comfortable for a good night’s sleep.
Just like there are supplements for vitamins and energy, there are supplements for sleep. Sleep supplements encourage the production of sleep hormones and also calm brain activity. Magnesium, melatonin, 5-HTP (5-hydroxytryptophan), and L-theanine are some of the sleep supplements available on the market. These supplements help boost serotonin, melatonin, and other hormones that promote sleep in the body.
Melatonin supplements aid in falling asleep and improve the quality of sleep you get. These supplements can come in many forms that will encourage you to take them. They can be in the form of capsules, tablets, teas, and even melatonin gummies. The gummies have proven to be the most go-to as they include soothing flavors in their production.
Having quality sleep will improve your way of living and increase productivity. If you have trouble sleeping, you can try the above-discussed ways for better living.