Have you been catching those much-needed z’s lately?
According to the National Sleep Foundation, adults need approximately seven to nine hours of sleep. Without it, you could experience weight gain, difficulty concentrating, memory issues, and a nasty mood.
Make your sleep a priority without having to count sheep. Here are seven natural remedies you can try at home. That way, you can get the peaceful sleep you need to make the most of the day ahead!
Try getting a good night’s sleep with these tips.
1. Get Out & Get Active
Get out and play! A regular exercise routine can benefit your sleep and overall health.
In fact, exercise can enhance all aspects of sleep while reducing insomnia symptoms.
Make daily exercise a part of your routine and schedule your workout earlier in the day. Working out too late may cause sleep issues. This occurs when exercise stimulates our bodies, boosting hormones like epinephrine and adrenaline.
This can increase alertness, which we want during the day, not right before sleep.
Combine your daily dose of exercise with the rest of these sleeping tips to get the rest you need.
2. Change Your Diet
It’s time to kick the caffeine! Food and beverages with high caffeine levels might be causing your sleep issues.
These include tea, coffee, soft drinks, and chocolate.
Instead, focus on making dinner your lightest meal. Avoid foods that are heavy and spicy, which can cause heartburn or indigestion before bed.
It’s also important to finish eating a few hours before bedtime.
Try not to drink right before bed, either. Excessive urination at night (nocturia) can impact your sleep quality and energy levels. Instead, try not to drink fluids within one to two hours before bedtime.
3. Optimize Your Environment
The smallest details throughout your bedroom can impact your sleep. For peaceful sleep each night, keep your room temperate—around 65 degrees Fahrenheit.
In addition to temperature, noise, external lights, and furniture arrangement can impact your sleep routine, too.
A Tempurpedic like mattress can offer the comfort you need. That way, you can sink into bed or adjust the firmness to meet your preference.
Try to minimize external noise and lights as well. Instead, make sure your bedroom is a relaxing, quiet place to enjoy a night of peaceful sleep.
4. Quit Bad Habits
Having a nightcap before bed could affect your sleep as well as your hormones. According to this study, alcohol ingestion can increase sleep apnea and oxygen desaturation. In can cause snoring, too.
This occurs when alcohol alters your body’s melatonin production. You need this melatonin at night for a healthy circadian rhythm.
Alcohol at night can also decrease the body’s human growth hormone (HGH). This hormone plays a role in regulating your circadian rhythm, too.
If you’re searching for how to improve sleep, cut out your bad habits.
That means drinking and smoking.
5. Make It Routine
Set your clock! Your body’s circadian rhythm aligns itself with sunrise and sunset. This creates a natural loop.
Try to remain consistent with your sleep and waking times.
This can aid your long-term sleep quality and help you keep your circadian rhythm in check. Otherwise, irregular sleep patterns could alter your circadian rhythm, which affects your melatonin production. Remember, your body needs melatonin to recognize it’s time to sleep.
Unfortunately, that means no more sleeping in on the weekends, guys!
6. Supplement Your Sleep
If you’re having trouble establishing a routine and getting that natural dose of melatonin, add a supplement instead.
Your body needs this melatonin so it knows it’s bedtime. Melatonin is a popular sleep aid that you can get at most vitamin shops or grocery stores.
Adding melatonin to your daily routine can help you fall asleep and stay asleep.
This improves your sleep quality and energy levels the next day. If you spend the night tossing and turning, trying taking 2 mg of melatonin 30 minutes to an hour before bed.
Start at a low dose to assess your tolerance at first.
Melatonin also won’t cause withdrawal effects. Instead, this supplement can help if you travel to new time zones. That way, you can help your body adjust its circadian rhythm without jetlag ruining your trip.
You may want to discuss taking melatonin with your doctor first.
Melatonin isn’t the only supplement that can offer sleep help. Consider adding these supplements to induce relaxation so you can get that much-needed sleep.
- Glycine: This amino acid can improve sleep quality. Try 3 grams before bed.
- Ginkgo biloba: This is a natural herb that can aid relaxation, stress reduction, and sleep. Try 250 mg, 30 to 60 minutes before bed.
- Magnesium: Magnesium is responsible for 600 bodily reactions. It can improve relaxation and enhance your quality of sleep.
- L-theanine: This amino acid can also improve relaxation and sleep. Try 100-200 mg before bed.
- Valerian root: This can help you fall asleep while improving sleep quality. Try 500 mg before bed.
- Lavender: This herb helps induce a calming, sedentary effect. Take 80 to 160 mg before bed.
Make sure you try these supplements one at a time. You can also speak with your medical professional beforehand to discuss the options that are best for you.
7. Light It Right
Natural sunlight and bright light during the day reminds your circadian rhythm it’s time to wake up. This can improve your overall energy throughout the day and help you remain asleep at night.
Meanwhile, it’s important to reduce blue light exposure in the evening.
This light tricks your body into thinking it’s still day time. You can reduce blue light exposure by wearing certain glasses or downloading an app that blocks blue light on your devices.
7 Natural Remedies for a Night of Peaceful Sleep
With these seven natural remedies for a night of restful, peaceful sleep, you can finally catch those Z’s! Remember, getting an adequate amount of sleep can impact your energy levels and mood throughout the rest of the day.
For more helpful health tips, check out our recent posts on the Health section of the blog!