5 Natural Ways To Improve Your Sleep

So many of us struggle with sleeping well and, while we know how refreshing and rejuvenating a good night's sleep can be, we rarely experience it. 

If this is you, read on to find out how some simple changes can make all the difference with these 5 natural ways to improve your sleep.

Without proper sleep, we can feel groggy in the daytime, but lay in bed with our minds racing at night.  

We either struggle to get to sleep or have difficulty sleeping through the night without waking, or even both. 

For millions of us a good night's sleep seems just out of reach, with many of us suffering from chronic insomnia, a condition that interrupts your ability to fall asleep or to stay asleep.

If you are suffering from this sleep disturbance, you may well be hesitant to turn to harsh medications to help you fall asleep and be looking for natural alternatives.

Read on for 5 ways that you can help to improve your sleep naturally.

1. Eliminate Caffeine

The morning cup of coffee is a staple for many people.

Let's face it, sometimes we need it just to stay awake and vaguely function!

And then it's just another cup, and oh one more... 

But your daily coffee habit may well be doing you more harm than good.

With more caffeine can be hiding in other drinks like cola and tea, and even in chocolate, many of us are having too  much caffeine.

Research has revealed that consuming caffeine, even 6 hours before bedtime, can disrupt sleep.

While eliminating caffeine from your diet entirely may not be possible, try to limit your coffee consumption to mornings only, switching to decaff later in the day.

2. Exercise

Studies have shown that, not only does exercise help to maintain a healthy body weight and better mental outlook, but exercising regularly can help us to sleep better at night.

While a new exercise routine may leave you a little tired at first, regular exercise will give you more energy and help you fall asleep at bedtime.

This may be due to the chemicals released by the body when you exercise.

The neurotransmitters released by the brain during exercise have all sorts of beneficial properties and improved sleep is one of them.

3. Meditate

One of the many benefits of meditation is the restorative effect it has on the brain, as well as reducing stress.

Meditation is also great for insomnia.

A Harvard study found that mindful meditation helped combat insomnia by invoking a relaxation response.

Being more relaxed helps us relax enough to fall asleep quickly and stay asleep through the night.

4. Tidy Your Environment

Take a critical look at your bedroom. Is it cluttered? Is it comfortable and cosy?

Is the bed, and the bedroom, conducive to a good night's sleep?

Think about the colours, the furniture, the bedding you use. Choose better options if you think they may help.

Declutter the room and make sure you only have things that are essential or beautiful in sight.

You could even feng shui your bedroom for better sleep!

Sleep hygiene is the practice of creating healthy sleeping habits.

This includes setting a consistent bedtime, opting for a relaxing bedtime routine and keeping electronics out of the bedroom.

Your bedroom should be cool, dark and quiet and your bedding and mattress comfortable.

5. Get Up Every Morning

Getting up at the same time every day and avoiding naps will help your body to follow its natural circadian rhythm.

This will help you to sleep better in the long run, so ditch the naps and stop hitting the snooze button so that you train yourself to get up at the same time every day.

Get up as soon as your alarm goes off, even if you have to put it on the other side of the room to do so!

And that also means no naps!

Napping can throw your rhythms out, making it even harder to get to sleep at night, or leading you to wake up during the night starting the whole bad sleep cycle again.

So, to get a better night's sleep, skip the nap and the caffeine.

These sleep strategies are proven to work, they just take time.

Give them a try for a few weeks and you should be sleeping soundly every night in no time!

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