Getting a good night’s sleep can be refreshing and rejuvenating. For millions, though, a good night’s sleep seems just out of reach. People of all ages across the globe suffer from occasional to chronic insomnia.
Insomnia is a condition that interrupts your ability to fall asleep or stay asleep. If you are suffering from this sleep disturbance, you may be hesitant to turn to harsh medications to help you fall asleep. Here are 5 ways that you can help improve your sleep naturally.
1. Eliminate Caffeine
The morning cup of coffee seems to be a staple beverage for many people. However, caffeine is not just in coffee. Caffeine can be hiding in the cola you drink, the tea, and even some of the foods you eat.
While eliminating caffeine out of your diet 100% may not be possible, try to limit your consumption of caffeine to the mornings only. Prevention Magazine tells us that ingesting caffeine, even 6 hours before bedtime, can disrupt sleep.
Not only does exercise help you maintain a healthy body weight and better mental outlook but a Sleep Foundation study found that those who exercised were less sleepy during the day and slept 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 have to do with 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.
Meditation has a restorative effect on the brain. There are all sorts of benefits that meditation can have for a person. Many of the benefits of meditation include reduced stress and a better ability to cope with difficult issues in one’s life.
Meditation is also great for insomnia. A Harvard study found that mindful meditation helped combat insomnia. It invokes a relaxation response in those who participate helping them relax enough to fall asleep quickly and stay asleep through the night. If you are not familiar with how to meditate there are many guided meditation audio programs that you can buy or check out from your library.
4. Sleep Hygiene
Sleep hygiene is a practice to help you sleep better at night. It has to do with environmental cues. Alaska sleep notes that these environmental cues should be taken into consideration if you aren’t sleeping.
– Use the bedroom for sex and sleep only
– No electronics
– Keep the room dark and quiet
– Keep your room cool
– Have a good mattress
– Set your alarm clock away from your bed
5. Get Up Every Morning
Getting up at the same time every day and avoiding naps helps your body follow a circadian rhythm. According to Verywell we need this to sleep well at night. There are two really important elements to this step.
1. Stop hitting the snooze and train yourself to get up at the same time every day. If you hit the snooze button once or twice (or 6 times), you are not really training yourself to get up at the same time every day. If you know you do not need to get up until a7:30, stop setting your alarm for 7. Save yourself the 30 minutes of interrupted sleep and set the alarm for 7:30, get up the first time it rings.
2. NO NAPS. If you are not used to getting up in the morning, then this may be the hard part for you. Napping can throw you off for sleeping at night because you simply are not tired enough to get to bed on time. Skip the nap (and the caffeine), and stay up so that you can get a good nights sleep.
6. Remove The Stressful & Negative Things From Your Life
As much as you possibly can, remove the things that are triggering the tension & stress in your life. Stop watching the news, reading social media updates & your emails at least 2-3 hours before your bed time. If possible, completely eliminate them from your home life.
If you work from home then find a space in your house or apartment you can close the door on each day. Set your work from home hours, if you like to break up your day with work, exercise, play & family then do so. Just make sure you’re clear about your work from home hours.
Turn off the electronics in your home office, place them in a cupboard or a box with a lid if you don’t have spare room or home office space that you operate from.
Seek therapy or counselling! If its people, relationships, alcohol, financial troubles or something else then don’t let it build up & overwhelm you. Talk about it with a trusted professional or expert. Don’t stew on it for hours, days & weeks on end. Chat with your local doctor, clinic or hospital for a recommendation.
7. Try CBD Oil
CBD, also known as cannabidiol, is proving to be an effective natural solution that may help some people sleep better & feel calmer. CBD oil is derived from the hemp plant. The hemp plant has large concentrations of cannabidiol (CBD) and carries almost no THC (Tetrahydrocannabinol). It’s THC that gives marijuana its psychoactive properties. So you won’t get “high” taking CBD oil, however you will feel a whole lot more relaxed.
“Healthline.com website reports https://www.healthline.com/health/cbd-for-insomnia “Research published in 2019 looked at whether CBD could improve sleep and or reduce anxiety. The study involved 72 subjects, with 47 experiencing anxiety and 25 experiencing poor sleep. The subjects were each given 25 milligrams (mg) of CBD in capsule form each day. In the first month, 79.2 percent of the patients reported lower anxiety levels and 66.7 percent reported better sleep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/“
Interested to learn more about effective CBD Products for stress relief & helping you sleep better? We highly encourage you to check out First Crop’s selection of calming CBD products infused with herbal adaptogens. Their CBD products are USDA certified organic, use the highest quality CBD oil, are independently tested for potency, solvents, heavy metals and pesticides, and are also infused with other herbs that can calm your nerves and reduce your anxiety.
Now you have an arsenal of information that should help you fall asleep faster at night. Remember, finding what works well for you may take some playing around. So, if you don’t get it right the first night or two don’t give up.
These sleep strategies are proven to work. They just take time. Give them a few weeks and you should be sleeping soundly.