While sleep is extremely important to our quality of life and success in life, insomnia is a problem millions of people suffer from. When we fall asleep, our body and mind get away from their daily problems and prepare themselves for the next day. When we do not get enough sleep, the stress hormones in the body increase and we start to feel tired all the time. I definitely recommend you to try these 10 natural methods that will increase the quality of your sleep and start the day more vigorously.
1) Try to take advantage of daylight as much as possible in the morning.
Sunlight forces you to wake up and makes your body aware of the time. Your hormone levels are adjusted so your brain can better regulate the amount of melatonin when it’s time to sleep. You can hit two birds with one stone by doing your exercise in the morning, let me tell you. .
2) Sleep as dark as possible at night
I told you to stay away from blue light, in fact, staying away from all lights as much as possible at night will help you sleep better. The fact that your room is dark gives your body the message that the day is over and it’s time to rest.
3) Go to bed early
It’s a pretty simple optimizer. Go to bed at least an hour before your normal bedtime. You may toss and turn in bed at first due to your late bedtime habit, but remember that this way you are helping your body fight insomnia.
4) Establish an evening routine and stick to it
Having an evening routine is very important for your body to get enough sleep. When you start doing something regularly, your body will recognize it and understand that it’s time to sleep. Take a warm shower, read or listen to relaxing music. Create an evening routine for yourself and try to repeat it every evening.
5) Stay away from electronic devices after a certain time
The blue light emitted by electronic devices at night can be the main source of sleep problems for many people. Blue light disrupts your circadian rhythm, preventing your brain from emitting the melatonin it needs for sleep. When you look at your phone at night, your brain believes you are outside on a sunny day. Therefore, try to stay away from electronic devices a few hours before going to sleep.
People who exercise regularly say they sleep better. Moreover, you do not need to devote such a large part of your life to sports! 30-minute exercises that you will do 3-4 days a week will help you sleep better.
7) Reduce your caffeine consumption
We all know the effects of caffeine on our body now. Did you know that caffeine stays in the body for about 6 hours? So if you’re sleepy at 11 at night, it may be because of the coffee you drank at 5 pm. Cutting out caffeine completely can be challenging for many, especially myself. So do your best and try not to consume it after 3 pm.
8) Consume herbal teas
Herbal teas are good for many different things, depending on their variety. Some herbal teas such as Valerian, Chamomile, Linden, Hops help you solve your insomnia problem with their stress-reducing and muscle-relaxing effects.
9) Take a warm shower
A warm shower will help your nervous system relax and make you feel sleepy. Therefore, the best time to take a shower is before going to bed. Also, we come into contact with many unclean things during the day. If you want to go to bed relaxed and clean, add showering to your evening routine.
10) Keep your room cool
Your body temperature drops while you sleep, so staying in a cool environment allows you to fall asleep faster. Try to keep your room temperature between 15 and 22 degrees, maybe so you don’t have to take a foot off the duvet.