Getting good quality sleep is a biological necessity. Sleep performs very important functions for your physical and cognitive health, and ignoring it could cause a variety of harmful sleep disorders.
During this period of rest, your body renews its energy stores and performs certain tasks that it’s unable to do any other time of the day.
This helps balance all of your body’s systems and also increases your levels of concentration and mental performance in your daily activities.
The problem is that it’s becoming more and more difficult to get complete and restful sleep thanks to our modern lifestyle and technology that interferes with our sleep cycle.
This can be reflected in sudden mood changes and other responses that affect your quality of life little by little.
Fortunately, there are some natural methods for sleep that when applied on a regular basis, help you cope with any difficulties and achieve optimal rest.
In today’s article, we want to take the opportunity to share eight of the most effective ways to fall asleep when you find yourself restless.
1. Eat a light dinner
Having a light dinner two to three hours before you go to sleep is key to getting restful, uninterrupted sleep.
Eating too much food or foods that are irritating can cause acid reflux and indigestion, which become obstacles to your rest.
Of course, it’s also not a good idea to go to sleep without any dinner because those feelings of hunger can attack during the night.
2. Only use your bed for resting
The mental association of your bed with sleep will help you get good rest as soon as it is time.
That’s why it’s essential to avoid using your bedroom to carry out work related or non-restful activities.
3. Create a good atmosphere in your bedroomThe ambiance in your bedroom has a lot to do with how easy it is to get optimum and restorative amounts of sleep.
Having a comfortable bed, using the right kinds of pillows, and avoiding sources of light will help induce rest.
Similarly, it’s a good idea to keep your bedroom free of distracting elements, odors, or anything else that could interfere with your ability to relax.
4. Establish a sleep routine
Having a fixed schedule for when you go to sleep and wake up is a good habit for fighting sleep problems.
Your body will adapt to any schedule that you impose upon it, which over time will manifest as the desire to fall asleep at the set time.
For the best results, of course, it’s a good idea to go to bed without any distracting elements like the TV or your cell phone.
5. Avoid taking long napsSleeping too much during the day can become a problem when it comes to getting rest at night.
While it’s okay to take a short nap in the afternoon, be careful not to overdo it for longer than 20 minutes.
6. Don’t take any stimulants
Consumption of cigarettes, alcoholic beverages, and coffee provide your body with a wide variety of stimulants that will keep your brain on alert.
For obvious reasons, this becomes a problem when it comes to sleeping well. This is because the brain stays active and won’t receive the signals that tell it to rest.
7. Avoid intense exercise at night
Getting high-intensity physical exercise has a lot of benefits for your body weight and health. However, it’s not a good idea to do it during the evening.
The effort you expend, combined with the stimulus on your brain, generates a lot of difficulty when it comes to going to sleep at the right time.
It’s a better idea to exercise at another time during the day or at least five hours before you go to bed.
8. Try natural remedies
Treatments that are rich in tryptophan, an essential amino acid, can increase melatonin production and fight insomnia, as well as other sleep disorders.
It exerts a sedative effect at the mental and physical levels while favoring the relaxation of the body so that you can rest without difficulty.
Some of these remedies include:
- Banana peel tea
- Warm milk
- Valerian tea
- Chamomile tea
Are you still having trouble sleeping? Try practicing all of these recommendations each day and you’ll find that they’re very effective at improving your quality of sleep.