There’s nothing quite like a good night’s sleep. Waking up and stretching, and feeling as though you are ready to tackle whatever the day has to throw at you. However, insomnia can sometimes rear its ugly head, and leave us up through the night and struggling through whatever comes our way.
Proper sleep hygiene is important, and the best part is that just some simple lifestyle changes can actually lead you to a better night’s rest starting tonight.
Stick to a sleep schedule.
The easiest way to relaxing before you fall asleep is to make sure you set a time to go to bed. Oftentimes, poor sleep is the result of a lack of regimen. It is best to keep consistent, going to bed at the same time each night, while getting up at the same time each morning. Mixing your schedule up does not hurt, so long as you maintain some regularity for better sleep.
When determining what time to go to sleep, be sure to create a restful sleep environment. Keep your bedroom quiet, dark, relaxing, and at a comfortable temperature. It is best to eliminate the use of electronic devices like your smartphone that will keep you distracted and contribute to sleeplessness.
It is also best to avoid eating large meals before bedtime. This can lead to sleep problems brought on by nausea and indigestion. It is best to limit drinking alcohol or caffeine before getting rest as this can contribute to a disruption of the sleep cycle.
Consider natural sleep aids.
You may have heard a friend mention melatonin in contributing to a good night’s sleep. As a dietary supplement, melatonin is often used for the short-term treatment of insomnia, such as from jet lag or shift work. This natural remedy allows your body to make more of this hormone, with levels usually starting to go up in the evening once the sunsets. The amount of light you get each day determines how much melatonin it produces.
These sleep aids are designed for short-term use, with some people finding success with a natural sleep aid with CBD. Cannabidiol, or CBD, is the chemical compound found in the cannabis plant that is commonly linked to the relaxing qualities associated with marijuana use. These remedies combat stress and anxiety while avoiding the presence of THC, the psychoactive agent that is associated with the “high” you may get from a hemp plant.
In some cases, these CBD products are paired with all-natural ingredients to further aid a night of restful sleep. For example, chamomile is used to aid in soothing the mind, while valerian root is commonly used to help with occasional sleep deprivation. There’s also the common use of lavender, which for centuries has been used to support a sense of calm.
Stay active for better rest.
The truth is that some sleep experts have found that keeping yourself going throughout the day leads to better sleep at night. Regular physical activity, like a regimented workout routine, can help to essentially exhaust energy that may keep you tossing and turning at night. However, don’t think that working out before bedtime is going to help curb that insomnia. In fact, a workout will just stimulate you further.
While it may be tempting to take a nap during the day, it can actually affect your wakefulness during the day. A too lengthy daytime rest can ruin your sleep routine. If you do need to close your eyes and take a little bit of a rest, limit yourself to up to 30 minutes.
Sleep hygiene is always important, and most important of all is maintaining your sleep-wake cycle in a healthy fashion, free of addictive patterns and severe side effects brought on by prescription medication to aid in sleep. Opt for the natural solutions for a good night’s rest.