10 Natural Ways To Sleep Better

  • If there is one single step that you can take toward better health that is guaranteed to pay huge dividends, it is to ensure you get a good night's sleep. Here are some ways you can improve your sleep quality:
  • 1.Develop a sleep routine- Going to bed at the same time everyday and packing in a good 7-8 hours of shut-eye will set your internal sleep/wake cycle and reduce the amount of tossing and turning required to sleep.
  • 2.Move more- Researchers in a study reported that previously sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good.
  • 3.Regulate your diet- Cut out the food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate, by mid-afternoon. Make dinner your lightest meal, and finish it a few hours before bedtime.
  • 4.Don't smoke- A study found that smokers are four times more likely to not feel as well rested after a full night’s sleep than nonsmokers.
  • 5.Say No to alcohol- Alcohol disrupts the pattern of sleep and brainwaves that help you feel refreshed in the morning. It can also leave you dehydrated and uneasy which makes it difficult to rest.
  • 6.Put away your gadgets an hour before bedtime- Light from these devices stimulates the brain, making it harder to wind down.
  • 7.Take space- If you share your bed with your pets or your kids, then that might not be a good idea. They can be some of the biggest bed hogs, and some of the worst sleepers. Everyone deserves their own sleeping space.
  • 8.Keep it temperate- not too cool, not too hot- Setting the room temperature to a comfortable degree is important to get quality sleep. Don't keep it too cool or too hot that is becomes a hindrance.
  • 9.Turn off all lights- Black it out! Light tells your brain that it’s time to wake up, so make your room as dark as possible for sleep.
  • 10.Use your bed for sleeping only-Your bed should be used for only sleeping, not working, eating, or watching TV. If you wake up during the night, skip turning on your laptop or TV and do something soothing like reading.