People who fail to get adequate sleep on a daily basis are at a greater risk for severe health effects, including diabetes, anxiety, depression as well as obesity. Surprisingly, a Swedish study discovered that one night of inadequate sleep can cause glucose intolerance, which is a precursor to diabetes. The unfortunate thing is that almost half of Europeans and Americans say they fail to get sufficient sleep.
For those people who are struggle to sleep and do not wish to depend on the medications as a support to get to sleep, I have gathered a list of wholesome and natural ways you can support yourself get to sleep. Let’s take a look at them:
Improve the Environment
The proper environment is essential for sleep. Many of us own a TV set in the bedroom. So, at night time, they usually watch late night talk shows, serials, or news in the bed. Mental stimulation and light from the TV can inhibit getting to sleep. The bed and bedroom should only be used for sleep and sex. You need to take into consideration what kind of mattress you are using, what kind of pillow you are using, and whether any types of noise are disturbing you. Also, you can do the experiment by using various bedtime rituals. Keep your room temperature between 58 and 68 degrees Fahrenheit, which will provide your body the opportunity to cool down. This is a natural sign which gives signals to your brain that it is the time to sleep. You can try an eye mask which will help you to stay in the dark.
Avoid the Late-night Snacks
Avoid late-night snacks and desserts before bedtime. Don’t consume anything less than 2 hours before your bedtime as this activates digestion and can cause reflux or heartburn, which will keep you awake as well as uncomfortable.
Studies show that exercise between 15 and 30 minutes a day can assist you to get to sleep more quickly at night. According to Dinenberg, daily physical exercise and performing a bedtime ritual will improve your quality as well as the quantity of sleep. But don’t exercise within 2 hours of bedtime as this can stimulate you and make it harder to get to sleep.
Prop Your Body
Use a firm pillow to elevate your upper body by 3 or so inches. You can also elevate the head of your bed by a few inches. This technique enables your body’s gravity to put less weight on your diaphragm, help you to breathe easier, and allows stomach acids to stay in your stomach to avoid reflux or heartburn.
Make a Sleep Schedule
Make a sleep routine and always stick to it. Staying on a sleep routine is not only necessary during the workweek, it is also important on the
Calm Your Mind
You can apply one of these quieting pursuits: listen to calming music, meditate, write down your ideas and dreams in a journal, or read a beloved book that doesn’t stimulate you. A calm and quiet mind provides good sleep.
Keep the Bed Only for Sleep
Don’t do any work on your bed such as replying to emails, using your laptop, or paying your bills. Keep in mind that your body will know the bed is only for resting and sex.