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Natural Habits and Sleep Aids to Improve Sleep

Natural Remedies to Improve Sleeping Patterns

meditating on the beachOne of the reasons that so many people lack energy during the day is because they don’t sleep peacefully. Sleep problems can range from having trouble falling asleep, waking up in the middle of the night, and general insomnia. Sleep is vital to being in good health. Getting a good night’s rest can lead to elevated energy levels and an enhanced mood after you wake up. Here are some healthy ways to naturally better your sleeping habits.

Make Meditation or Yoga Part of Your Daily Ritual

Meditating before bedtime is key to a healthy rest. Make sure you’re in a quiet room, clear your mind and practice breathing exercises. If you are able to master the art of meditation, you’ll be able to ease any general anxiety that would normally keep your mind racing. If you find it hard to relax on your own, take a couple yoga classes and see if you can get the techniques down. Yoga stretches are also known to do wonders for your general health.

Go Outside and Exercise

hiking outdoorsExposure to natural light on a regular basis can raise energy levels during the day making insomnia less likely to occur. You may be more prone to physical activity outdoors, as well. Studies show that routine exercise during the day can lead to better sleep patterns. Some outdoor activities you could try include walking, hiking, camping and playing sports. You can always visit your local parks and take your dog or cat for a walk, too. Being outdoors also means you spend less time in front of a TV or computer screen during the day which, according to the National Sleep Foundation, increases your chances of a restful slumber.

Take Natural Sleep Aids Short-Term

If you’re having temporary bouts of insomnia due to a shift in your body clock from an event such as daylight saving time, try taking natural sleep aids an hour or so before bedtime. Natural sleep remedies such as melatonin are best taken short-term. If you’ve been having trouble sleeping, avoid drinking caffeine and eating certain foods later in the day and replace your normal caffeine fix with a source of melatonin for a short period of time. Aside from supplements, there are also certain foods and recipes which can naturally increase melatonin levels such as fish, tomatoes, rice, cherry juice and other natural recipes. Seek medical advice from your doctor before use to see if it has negative side effects when mixed with any other medication you are taking.

Try Acupuncture

Many people have experienced success when trying this alternative medicine technique used to treat conditions including pain and sleep problems. Acupuncture involves inserting thin needles into the skin at specific points on the body to help ease pain. The technique is said to relax the body and relieve anxiety leading to better rest at night.

Lifestyle Changes

If you want to be insomnia free while avoiding certain sleep aids such as pills, you’ll probably have to change up some of your daily routines and habits. Some simple habits you can practice daily to help you rest easy are:

  • Adopt specific feng shui techniques in your bedroom. For example, make sure the head of your bed is away from a window to avoid noises coming from outside when you’re trying to relax.
  • Keep work out of your bedroom. Only use your bedroom as a relaxing environment to read or meditate.
  • Avoid looking at bright screens on your phone, computer, tablet or TV before you snooze.

Take a Warm Bath Before Bedtime

Last but not least, treat yourself to a warm, soothing bath before you go to bed. This remedy will allow you time for meditation. Health is vital to a deep slumber, but so is relaxation. Your body temperature will also elevate during the bath. Afterward, your temperature will rapidly cool down triggering your mind and body to gradually fall asleep. Taking a bath before bed not only helps you fall asleep quicker, but it can also improve your overall sleep patterns throughout the night.