After a hard-working tough day, all we want is a peaceful tight sleep. Unfortunately, all of us don’t have the privilege of a good sound sleep. In our day-to-day lives, we are stressed out so much that it does leave us even at night. Disturbance in the sleep cycle also occurs naturally with age. After 60-65 years of age, sleep hours start getting shorter and lighter. Especially, women face this change after their menopause. They face hot flashes and other symptoms. The internal clock helps the body to maintain its correct routine but slowly with age, it starts changing, and as a result, the sleep cycle gets disturbed.
To an extent, we all get into trouble sleeping. That’s okay. But people who have a medically approved disease of disturbed sleep or insomnia, face a lot worse than just sleep problems. Regular problems in the sleep cycle can give you many dangerous diseases. Obesity, high blood pressure, type-2 diabetes, and several heart diseases are some examples of them.
If you regularly face problems sleeping, you must go to a doctor. Medical science has some of the super effective meds for this. But they certainly have some side effects. Your daily life will be affected by sleeping pills. Such as appetite changes, dizziness, drowsiness, abdominal issues, and weird dreams. Meds should be your last option. First, you should always look for natural ways to heal your sleeping cycle with zero side effects. In this article, we are going to discuss some of them.
1. Adapt Yoga & Exercise in Your Daily Life:
Yes, you read that right. Different types of Yoga and Exercise are the one integral natural solution for all kinds of problems in your life. Here I am not telling you to go for a high intensive exercise. You can keep it light but consistency is important. Exercise helps your body to get tired heavily. It also boosts the effects of your sleep hormones like melatonin. As a result, you find it easier to fall asleep and have sound sleep during the whole night.
In a study, it is found that postmenopausal women who had a regular exercise session had better tight sleep than those who had not. Exercise also helps you deal with stress and hypertension. The two most common reasons for sleep problems. Note that you must not exercise just before your sleep. A morning exercise routine will be best as it will help you to balance your internal clock.
2. Don’t Turn Your Bedroom into Your 2nd office:
Believe it or not. How you use your bedroom affects your body and mind. Often we want so much in life that we forget our reserved places. We start working anywhere. This is how your bedroom slowly becomes your other workplace. It gives no more comfort.
It is a good idea to keep your office environment out of your bedroom. Try not to attend any calls. If it’s important, go outside and talk. In this way, your mind will see your bedroom as a place for rest, not for stress. Reserve your bedroom only for sleep, fun, and intimate moments.
3. Replace Your Sheets, Pillows, and Bed Mattresses:
Ever thought about why you get better sleep in hotel bedrooms? The secret lies in their beds. The quality of your bed and pillows also affects your sleep. Low-quality or old bed mattresses can create problems in the sleep cycle.
On research, it is revealed that a new mattress can reduce back pain by 57%, shoulder pain by 60%, back stiffness by 59% and overall improves your sleep quality by 60%. For better sleep, you should change your bed mattresses, pillows, and sheets every 5-6 years. However, there is nothing like the best mattresses. It is subjective and totally depends on you & your partner.
4. Create a Suitable Environment for Your Room:
As we discussed early, your room is a very special place. It is for giving you comfort not stress. Hence you must not bring outside problems into there. However, you can take this one step further.
You should focus on your bedroom environment. This includes temperature, furniture, color, lighting, noises, and overall aura. If it does not give you peace, it will be hard to sleep there properly. Around 50% of people admit that their bedroom environment affects their sleep quality. Try to redesign your bedroom. Keep things in arranged & a peaceful manner. Changing the colors will do a great job of changing the aura of your room. You can also go for additional decorations like romantic lighting, a photo wall, and a few flower pots.
5. Start Sleep Rituals:
We all have forgotten our bedtime stories. You might never notice the fact that those stories used to help you fall asleep quickly. This is because it was a sleep ritual. It was planted in such a way that it is used to promote the sleep timing of the body. If it worked then why don’t we try it now?
A sleep cycle can be effective for you. Make some fresh rituals like reading a book or listening to music before you go to sleep. This way your body and mind will learn that it’s not time to sleep. The body will automatically start producing sleep chemicals in the body and you will sleep quickly.
Read Also- Ten Highly Health-Beneficiary Yoga Mudras
6. Bath before You Sleep:
A shower or bath keeps you fresh. It also relaxes your mind and keeps you stress-free. A shower can quickly improve your sleep quality. Especially older adults who face regular sleep problems can benefit from it.
Take a bath 90 minutes before you go to bed. This will increase your sleep quality and make it longer too. Note that many of us don’t want to bathe due to weather issues. You can bathe your feet and hands instead. This will also give you sound sleep.
7. Maintain Your Food Intake:
What you eat plays a vital role in your overall life quality. The sleep cycle is no different. Not eating healthy food can create issues in your sleep. Also if you eat your food late at night, it will hamper your sleep quality. Ideally, you should finish your dinner 1-2 hours before your bedtime. If you can have it earlier, it would be better for you. However, if you feel hungry late at night, go for some light snacks. Do not add alcohol to your snacks.
8. Leave Alcohol:
Wine, alcohol, and caffeine disturb your sleep cycle. Caffeine has stimulants as well as alcohol does too. You should avoid caffeine in the last hours of the day. It would be better to leave alcohol completely. The stimulants in alcohol feel you partially sleepy but create a problem in having quality sleep.
Quality sound sleep is important for health. It revitalizes our body system and gives us the energy to fight our daily life challenges. But as we are moving towards modernization, sleep disorders are becoming more common. Today almost everyone has light or high sleep difficulties. Above in this blog, we have discussed some natural ways to improve your sleep. These have no side effects at all. However, you must not stop your sleeping pills instantly if your doctor had suggested them.