Get better sleep in natural ways

Insomnia is not something to be ignored. Lack of sleep can wreak havoc on your ability to function. You can become disoriented, fatigued, irritable, and even depressed.

Simple everyday tasks such as driving a car or reading become unmanageable. Not getting enough sleep can also hamper your efforts to lose weight and may lead to conditions such as high blood pressure and diabetes.

However, there are ways to get better sleep and starting from tonight you can put the following practices into action and soon look forward to a full night of rest.

One of the most important factors in sleeping well and throughout the night is creating a conducive environment. Your body is not going to relax and switch off if your room is too brightly lit, too noisy or too hot or cold. Make sure your keep your room as dark as possible, switch off distractions such as the TV and phone, and turn down the temperature a few notches. In this way you create a suitable setting for sleep.

Creating a routine is a sure fire way to trick your body into sleep. Try and go to sleep at the same time every night. Choose a time that is slightly earlier and when you start feeling tired. It may take a few days or even weeks but your body will soon recognize that its time to sleep and it will become natural to you. Even more essential is waking up at the same time every day. A surefire sign that you are getting enough sleep is when you don’t need an alarm to wake you and your body gets up naturally. Try and keep your sleep timings the same even on weekends.

Eating just before you sleep should be avoided for two reasons. Firstly, eating increases your metabolism and in turn increases your energy levels making it more difficult to fall asleep. Secondly, when you lie down immediately after eating, there are higher chances of you suffering from heartburn and indigestion that keep you up all night. Definitely avoid alcohol, coffee and even tobacco as they are all stimulants. If you have to eat something opt for fruits or a granola bar instead. Carbohydrate rich foods have a tendency to lessen stress and induce sleep. A warm glass of milk helps too. Drinking too much water or any other liquids just before sleeping can also disturb your sleep with too many trips to the bathroom.

Napping during the day can be both a good thing and a bad thing. The determining factor is the duration of your nap. Experts say a small power nap of 20 minutes or less is an ideal way to counter flagging energy levels around late afternoon. However, sleeping for longer than that will just affect your sleep cycle at night and make it harder for you to fall asleep on time.

Regular exercise can make a world of a difference to your sleep cycle. Exercising in the morning or early in the day is recommended as exercising later will increase your energy levels and make it impossible to fall asleep soon. Exercise is also important to reduce stress and tension. Many times we spend nights tossing and turning because our minds have not fully switched off from the worries of the day. Yoga and meditation can help in such situations. Meditating just before you get into bed is the perfect way to relax your body and mind and slip into sleep. For a great stress reliever, try a massage before sleeping to relax your body completely.

Herbal remedies and herbal teas are believed to help you relax and induce sleep. There are also aromatherapy essential oils that can either be diffused into your bedroom or mixed with your bedtime bath that can totally relax the body and mind and make you sleep soundly. It is recommended however that you consult with an herbalist or trained aromatherapist before trying any of these therapies. Herbal medicine and aromatherapy can be amazingly potent and need to be taken only under supervision. Some herbs can react to other medications and cause harmful side effects.

In case you have tried most or all of the above tips and still find it difficult to sleep, check if you suffer from any of the following symptoms:

You feel sleepy constantly during the day
You feel exhausted and wake up with a headache
When you sleep you get up feeling unrefreshed
You snore loudly or have trouble breathing when you sleep
You feel a crawling or tingling sensation in your arms and legs at night
In case you have said yes to any of the above, you may be suffering from a sleeping disorder. The sooner you visit a doctor and get this treated, the better for your overall health and wellbeing.