Regardless of your age, sleep quality plays a vital role in your mental and physical health. Poor sleeping habits can be detrimental to your social and professional life, as well as increase the risk of severe diseases like high blood pressure, heart disease, and diabetes.
Even though there are dozens of sleep aids out in the market, their side effects often lead people to explore healthier and safer alternatives. If you are experiencing difficulties falling asleep and staying asleep, here are 5 natural ways to improve sleep:
1. Create a Comfortable Environment
If you do not feel comfortable with your surroundings, sleeping is almost impossible. Invest in a better bed, linens, and pillows. Avoid noises and light. Consider using a sleep mask or earplugs. Do whatever it takes to create a more comfortable sleeping environment.
2. Avoid Stress and Anxiety
Stress has a significant impact on your sleep schedule. Along with anxiety, stress is one of the leading causes of insomnia. Beyond affecting our bedtime, stress can also have detrimental effects on other aspects of our lives like work productivity, weight, and mental health. So, how can you reduce stress? Experts recommend minimizing consumption of caffeine and alcohol, practicing meditation, and spending more time outdoors as first steps.
3. Melatonin Infused CBD Supplements
CBD and melatonin are all-natural remedies proven to improve sleep quality and quantity. Melatonin is the hormone responsible for regulating sleep cycles, while CBD is a non-psychoactive compound found in hemp that has multiple medicinal properties. CBD for sleep can be an effective nighttime aid due to its calming and relaxing properties. In the last decade, millions of Americans have turned to CBD products infused with melatonin to achieve longer and better sleep.
In addition to its calming properties, CBD oil for sleep is also used to decrease stress levels and relieve physical pain which are two major contributors to insomnia.
No need for intense workout routines or hours of jogging. Light exercise like walking or beginners yoga is enough to promote better sleep. Dedicating 30 minutes per day to staying active will help establish healthy sleep patterns, but avoid exercise before bed as that can have counterproductive results.
5. Say No To Alcohol and Heavy Meals
Alcohol and heavy meals at night often lead to indigestion which makes falling and staying asleep much more difficult. Late night alcohol binges can also affect your mood and energy levels the next morning, while heavy meals at night may contribute to unwanted weight gain.
Create a Routine
The best way to naturally improve the quality of your sleep is to incorporate all these changes into your everyday routine. It is crucial to understand that long-lasting improvements in sleep habits are not a result of minor individual changes but changes to your overall lifestyle.