5 Ways to Improve Sleep Naturally

Sleep Better Naturally

Sleep is important for our bodies to function properly and is essential for our health and well-being. It affects interpersonal relationships and our ability to function properly. Lack of sleep can cause abnormalities of the brain and nervous system, metabolism, immune and cardiovascular systems. According to a study the National Sleep Foundation 60% of adults report having sleep problems at least a few nights a week with 69% of children experiencing a couple nights of sleep problems. This post will share 5 ways to improve sleep naturally.

How to Improve Sleep Naturally

1. Exercise Regularly

Daily moderate exercise is important to regulate sleep by releasing the stress hormone cortisol. Exercise should be done in the morning or during the day, not at night before bed because it stimulates the body. Regular exercise helps to transition easily between sleep cycles. Adding exercise to your regimen can help to overcome sleep problems.

2. Diet Matters

What we eat plays a big role in how well we sleep. A recent study out of Perelman School of Medicine found that certain nutrients may play an underlying role in short and long sleep duration and that people who report eating a large variety of foods, an indicator of an overall healthy diet, had the healthiest sleep patterns. According to the research short sleepers consumed the most calories, followed by normal sleepers, followed by very short sleepers, followed by long sleepers.  Food variety was highest in normal sleepers, and lowest in very short sleepers.

3. Reduce Blue Light Exposure

Television and computer usage before bed can disrupt normal sleep patterns. Blue Light exposure can prevent the body from creating melatonin which promotes sleep, which causes a delay in falling to sleep and interferes with transitioning into the different sleep cycles. Blue Blocker glasses (where to buy) are recommended to wear at least two hours before bed if you watch TV or use the computer at night to eliminate the blue light.

4. Meditate Regularly

Research shows that practicing meditation during the day helps to improve sleep at night. Regular practicing of relaxation techniques helps the body to wind down faster and fall asleep quicker and transition between sleep phases more easily.

5. Essential Oils

Essential oils can be very effective in helping the body to wind down for sleep and can also assist with a good night’s sleep.  Lavender and chamomile are common essential oils that can help with sleep and different oils can be blended together to make the ultimate sleepy time concoction. Diffusing essential oils, adding a few to a bath before bed or rubbing on the bottoms of the feet are great ways to allow essential oils to do their magic. Click here to learn more about essential oils and how they can aid with sleep problems.

By following a regular sleep routine of falling asleep around the same time every night and following the 5 suggestions above should help to establish healthy sleeping habits and improve overall health and wellbeing.

Have you tried any of the above suggestions to improve your sleep? How has it helped? We would love to hear!

Improve Sleep Naturally

 

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Is Television Affecting Your Sleep

Television affects sleep

Could it be possible that your television is affecting your sleep patterns? Many people watch television before going to bed. In fact, most of those people claim that they cannot fall asleep unless they are watching TV. However, research shows that television may actually be affecting sleep. This article will share with you how important sleep is, how your television could be affecting your sleep.

How Important Is Sleep?

Sleep is essential for our health and well-being. It affects interpersonal relationships and our ability to function properly. Lack of sleep can cause abnormalities of the brain and nervous system, metabolism, immune and cardiovascular systems. According to a study the National Sleep Foundation 60% of adults report having sleep problems at least a few nights a week with 69% of children experiencing a couple nights of sleep problems.

How is Television Affecting Your Sleep

Research is showing that sleep patterns are affected by television and other electronics. Communication devices such as computers, TV and smartphones emit a light that suppresses the sleep-promoting hormone melatonin.The blue lights cause cognitive stimulation increasing the brain’s electrical activity and causing neurons to race, which is not exactly what you want to do before heading off to bed. This readjusts our internal clocks and causes us to sleep less.

What To Do

If you watch TV before bed and want to prevent your television affecting your sleep quality the best course of action is to avoid electronic devices 2 hours before bed time but another option is to order a pair of these handy dandy blue blocker glasses and where them when watching TV or while on the computer at night (Where To Buy). These glasses block the blue light from the television, computer or device screen.  And in case you are wondering- Yes, I wear these and even got my husband a pair too! Since we started using them I notice that I sleep more soundly and do not wake up often during the night like I used to. I highly recommend them! Plus they look SUPER COOL on!

Television affects sleep

 

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