7 Natural Ways to Sleep Better

It has been revealed in a CDC study that about 9 million adults in the United States alone rely on prescriptions that help ensure restful sleep. Experts warn that the use of sleeping pills isn’t always as effectual as you think it is, neither it is safe. For apparent reasons, the use of such prescriptions should not be abused.
The good news is that there are remedies that have nothing to do with pills. These are the things or changes you can do in order to help yourself get better sleep.

1. Get out of bed

One factor that keeps you from falling asleep is when your mind is filled with thoughts and you just can’t stop over-thinking. Try getting out of bed if you’re not still asleep after 20-40 minutes. During the time you’re out of bed, do something for 30 or 60 minutes until you’re exhausted. Of course, this activity shouldn’t be something that stimulating or involving bright lights or that would cause you to be more awake.

2. Progressive muscle relaxation

preview-full-sleep-muscle-growthThis is a relaxation exercise that involves systematically tensing and relaxing all the muscle groups of the body. This method helps facilitate overall physical relaxation and has been demonstrated to lessen exhaustion and enhance the quality of sleep. Give it a try. You only need to focus on a specific part of your body. Start with your feet by feeling them and sensing their weight. You then consciously relax them and sink into the bed. Begin with your toes until you reach your ankles.

3. Take warm bath

Take a warm bath and it’ll help you soothe your body, which can then help you get to sleep. Being comfortable in the tub will raise your body temperature a bit. When you come out of the tub, the abrupt cooldown will imitate the natural temperature plunge your brain triggers as it readies for sleep.

4. Work out regularly

There have been studies showing that those who exercise regularly get better sleep than those who don’t. Even just mild exercises can already make a difference.

5. Smell lavender before sleeping

preview-full-iStock_000005552350SmallIn a study conducted in 2005, sniffing the aroma of lavender before sleep led to greater quality of sleep. Years later, it was also found in another study that smelling lavender could help women with insomnia fall asleep with more ease.

6. Make your bedroom as comfortable as possible

If you always struggle with sleeping, you may be feeling animosity toward your bedroom that is why it’s important to make some modifications. As simple as buying comfortable new sheets will do. You need to make efforts and do whatever you can to improve the bedroom setting.

7. Supplementation can help

Fortunately, most sleeping supplements won’t cause any serious side effects. When it comes to helping alleviate sleeping problems, we often hear about melatonin. However, it is mostly helpful for problems that impact the body clock. So, if you want your circadian rhythm back on track, a small dose of melatonin can help.