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Natural Strategies for Getting a Good Night’s Sleep

Natural Strategies for Getting a Good Night’s Sleep

Getting a good night’s rest can be hard. If you’re having difficulty sleeping, you might need to explore natural strategies to help you drift off peacefully. We have listed some of the best natural aids that could help you get some shut eye. Read on!

Create A Relaxing Environment Before Bedtime

Your bedroom should be a peaceful place that is free from distractions like TV, phones, and laptops. Make sure the room is dark enough so your body knows it's time to rest by using blackout curtains or an eye mask. You may also want to keep your bedroom cool so that it's comfortable enough for sleeping. Consider investing in a fan or air conditioning unit if needed. Additionally, make sure the mattress and pillow are comfortable and supportive as these can play a huge role in helping you relax before bedtime.

Lifestyle Changes For Better Sleep

There are several lifestyle changes that could help improve your sleep quality. Try avoiding coffee or energy drinks late in the day and instead opt for calming herbal teas such as lavender tea or chamomile tea which can help induce relaxation before bedtime. Avoid eating heavy meals close to bedtime too as this could cause indigestion which can interfere with getting good restful sleep. Exercise regularly but try not to do strenuous physical activity within 4 hours of bedtime because this will stimulate your body rather than prepare it for restful sleep. Lastly, limit your alcohol consumption; while alcohol may make you sleepy initially, it has been shown to interfere with deep rapid-eye movement (REM) sleep later in the night resulting in an overall poor quality of sleep throughout the night.

Natural Supplements To Help You Sleep

Below are some natural supplements which may be beneficial for those who have trouble falling asleep at night:

• Melatonin – Melatonin is a hormone naturally produced by our body which helps regulate our circadian rhythm; however, melatonin levels drop once we reach adulthood making it difficult at times to achieve a full night’s rest. Taking melatonin supplements before going to bed can help reset your internal clock allowing for earlier wake-up times and better quality of sleep.

• Magnesium – Magnesium helps regulate stress hormones such as cortisol, thus promoting relaxation. Magnesium also helps increase serotonin levels which can reduce anxiety thus assisting with better quality of sleep.

• Valerian Root – Valerian root has sedative properties allowing one to relax more easily without feeling groggy the next morning. It works by increasing GABA (gamma-aminobutyric acid) levels which is known as “nature’s Valium” due its calming effect on our nerves.

• Chamomile – Chamomile has long been used as an herbal remedy due its ability to calm both mind and body promoting relaxation thus improving one’s ability to fall asleep faster while achieving deeper states of sleep during the night.

• L-Theanine – L-theanine is an amino acid found in green tea that has been used since ancient times due its calming effects due its ability to increase alpha brain wave activity helping reduce stress while promoting relaxation and improved mental clarity.

Getting adequate amounts of shut eye every day is key for optimal health outcomes; however, many individuals struggle with getting proper restorative sleep each night due various factors including lifestyle habits, age or underlying medical conditions. While there are many prescription medications available, exploring natural strategies such as adjusting lifestyle habits, utilizing relaxing techniques before bedtime, incorporating certain supplements into one’s diet may prove helpful in aiding those who struggle with insomnia or other types of sleeplessness.

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