Written By Rebecca Lee / Reviewed By Ray Spotts
In order to feel our best and succeed in the day ahead, we need a great night’s sleep. We’re sure you’ll agree when we say that a good day really does start with a great night’s sleep, and if you’re finding it hard to fall asleep on time, or get into a routine that ensures a solid eight hours, then we have some tips for you below.
Of course, you’ll need to make sure that you commit to these and push through even if it does seem a little hard to start off with, though your perseverance will certainly pay off in the long run. That said, let’s have a look at our seven ways to improve your sleep below – that don’t involve sleeping pills or any other non-natural remedies.
- Be Mindful of Stimulant Substances
Right off the top, the first thing to keep in mind is that what you eat and drink during the day is going to affect how well you sleep. Intake of caffeinated drinks and even sugary drinks close to bedtime can majorly upset your body’s ability to fall into a deep sleep, or to even fall asleep at all, and with this, we say restrict any type of caffeine or energy-sugar-filled drinks to before midday.
- Controlling Sleep Disorders
Another point to keep in mind is that certain sleep disorders are going to dramatically impact your chances of falling asleep. For example, sufferers from sleep apnea are going to find it exceptionally difficult to fall into a deep state of sleep during the night given that their shallow breathing is going to wake the body routinely during the night.
For these issues, we suggest that investing in a CPAP machine, or at least doing a little research on how to handle sleep apnea, be part of your fight for a better night’s sleep.
- Keep on Top of Exercise
As we all know, exercise works wonders for our bodies, and it also helps our body better regulate our sleep cycles. Getting at least 30 minutes of somewhat intense exercise every day of the week is a great place to start and you’re going to find it a little easier, and in some cases a lot easier, to fall asleep at night if you're getting your exercise in for the day.
- Don’t Knock the Power of a Routine
Being humans, our bodies love to follow a good routine and when it comes to sleep, there is no difference here. If you’re able to develop and commit to a nightly routine each night of the week where you’re in bed early enough for that sweet spot of eight hours of sleep, you’re going to be all set to improve your sleep.
Make sure that part of this routine is to cut back on Smartphone usage before bed and not being too active before we head off to sleep and you’re going to be in the green when it comes to getting a better night’s sleep.
- A Warm Bath or Warm Tea
There is a reason that a nice cup of tea and a warm bath make us feel nice and tired for bed, and this is because warmth signals us to become a little drowsy or sleepy.
Use this knowledge to your advantage and integrate a cup of sleep-improving tea or a nice long bath into your nightly routine and you will find it a tad easier to hang on to that “tired” feeling which will make dozing off in bed a bit easier each evening.
- Consider a Meditation or Yoga
A little mindfulness goes a long way when it comes to getting better sleep, and so with that, considering a meditation that forces the mind to silence itself and focus on essentially “nothing” is key to capping off a night routine that’s been designed for sleep.
You could also try your hand at relaxing yoga that gives your body the chance to tense and then release a range of muscles which will be ideal at tiring us out in the short term, perfect for right before bed.
- Adapt the Bedroom
To our final tip, when we’re trying to get a good night’s sleep, we need to be almost entirely deprived of any stimuli that are going to keep us awake or tempt us to open our eyes or get out of bed to see what’s going on.
These stimuli can be anything from honking vehicle sounds, street lights, the beep of a smoke detector or just about anything else distracting.
And with this in mind, we suggest working to eradicate as many of these distractions as possible. Whether it takes a white noise machine, some new blackout curtains or anything else, it will certainly be worth the investment to better your sleep.
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Rebecca Lee is the content manager at Extras, a freelance writer, and an avid reader of self help books with a focus on finance. A big believer in taking action, she wastes no time tackling obstacles that lie ahead. When it comes to her endeavors in business and entrepreneurship, she'd rather be stuck with “Oh well” than “What if.”
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.