On average, an adult needs between seven to nine hours of sleep a night to achieve optimum benefit. If you find yourself struggling to fall asleep regularly or continuously waking during the night and feeling tired, you possibly have a sleep disorder. Many people believe sleeping tablets and medication to be the answer. However, some of these may cause unwanted side effects and still not solve the problem long term. Here at surrender to happiness, we support natural remedies to aid sleep. Below are our top eight practices:
1. Put your gadgets away at least one hour before bed
Gadgets such as TVs, telephones, tablets, and video games produce blue light, stimulating the brain, making it harder for you to relax before bed. So grab a book or magazine and sit calmly for an hour before bed to unwind and relax the brain.
2. Alternate nostril breathing.
Alternate nostril breathing can help you to drift off to sleep. It enhances the oxygen flow to the brain and activates the parasympathetic nervous system. In turn, this slows the heart rate, which leaves you feeling relaxed and ready for a good night’s sleep. For more information, see our blog on alternate nostril breathing.
3. Keep to a sleep schedule.
Keeping to a sleep schedule will help regulate your body clock, making it easier to get a full night’s sleep. Try going to bed at the same time each night and waking up at the same time each morning. You can also get into the routine of having a warm bath or listening to music. Whatever schedule you chose, ensure you stick to it every night, even on the weekends, and eventually, your body will know when it is time to go to sleep.
4. Eliminate light
Try to eliminate any light in your bedroom. Having light in your room can trick the body into believing it is still day time. Hang blackout curtains and turn off any lamps or light sources. Even the smallest amount of light can have a significant impact on your sleep quality.
5. Stop drinking caffeine after 2 pm
Caffeine is designed to block sleep-inducing chemicals and increase your adrenaline production. Each cup of coffee drank after 2 pm could knock an hour off your sleep, preventing you from getting your well-needed rest. Drink water and relaxing herbal teas instead, to regulate your body and keep you hydrated at the same time.
Try to keep active throughout the day, as this will help you fall and stay asleep. However, exercising too close to your bedtime could have the opposite result with you not being able to sleep. You will need to find your perfect exercise time.
7. Make sure your bedroom is comfortable
Sleeping on an old mattress could be another reason you are not getting the rest you deserve. Ensure your mattress is comfortable and supports your needs. Creating an attractive bedroom and bed with comfy pillows and blankets will make you want to snuggle up and rest.
8. Don’t eat too close to bedtime
Try not to eat too close to bedtime; our bodies are designed to best digest when we are upright. Don’t eat for at least 2 hours before bed, as this can cause acid reflux, heartburn, and other problems. However, we don’t suggest you go to bed on an empty stomach either, as this too could keep you awake. If you are really hungry, try eating some fruit, or sugar-free cereal, as these foods aren’t too heavy on your stomach and will digest easily.
We hope you have found these tips useful as we know how much a good night’s sleep benefits our mind, body, and soul. It is an essential component in keeping healthy and feeling good in ourselves. So tonight take that relaxing bath, swap the television for that book you’ve been looking at and grab a lovely herbal tea. You will feel the benefits as you drift off into a relaxing and refreshing night’s sleep.
And if you are still struggling to get that good night’s sleep. Why not try our ‘Fall Asleep’ roll-on essential oil blend? We love to try new ideas, so don’t forget to share any of your natural sleep remedies with us on our Facebook page. For more lifestyle and wellness tips and information, take a look at our blog.