Improve Sleep Naturally

Sleep is the natural process that assists in healing the damage cause to various body systems (nervous, muscular, nervous systems etc.) during daytime. In order to achieve this advantage, a peaceful and adequate regular sleep is necessary. If there is absence or lack of quality and quantity of sleep, then it will resulted in several short term and long-term negative effects on physical and mental state of a person.

Recent studies have proved that one can face several health complications in case of insomnia or obstructive sleep. Sleep is instrumental in boosting immune system and improving cognitive abilities. On the other hand, severe or even mild disruption in sleep pattern increases risk of type 2 diabetes, heart diseases, obesity and several other problems.

Problems in getting a peaceful and healthy sleep are increasing in modern area. Modern inventions are at least partially responsible for this factor as they are interrupting natural circadian clock that is necessary for sleep at right (night) time.

Due to increase in sleep-related problems, more and more people are now using sleep-inducing drugs regularly. But such medications are not cuing the problems. In fact, they can even prove harmful if used for longer period or in higher doses.

Methods to Promote Sleep Naturally

The best way to promote better sleep is by using few natural ways and lifestyle changes. Fortunately medical science has also proved effectiveness of these methods. These natural techniques are not only easy to execute but also completely harmless and useful as treatment for insomnia and other sleep-deprivation problems.

Aerobic Exercise

Positive effects of physical exercise are well-known for different systems of body. This is true for inducing sleep as well. Research has proved that regular moderate-intensity aerobic exercise (walking, swimming etc.) can significantly improve condition of patients with chronic insomnia. Just 4 to 24 weeks of regular exercise in adults improve their quality and quantity of sleep. It means doing regular moderate aerobic exercise not only prevents conditions like insomnia but it is an effective cure for treatment of this problem. 

Regular aerobic exercise is beneficial for insomnia

But here are few important things to consider as well. Such positive effects were not observed for high-intensity anaerobic exercise. Apart from that, it’s better to exercise in morning or evening (few hours before night). Exercising immediately before sleep is not helpful ( and in fact harmful) for patients.

Avoid Blue Light at Night

An important reason that insomnia and other sleep-related problems are frequent in modern times as compared to a century ago is the extensive use of modern electronic equipment. Things like computers, smartphones and LED lights emit blue light that interferes with natural circadian clock. We need blue light in daytime in order to remain active and concentrate more. The biggest provider of blue light is sun.

But if we use the same light at night, it will be the artificial light. Studies have proved that blue light is the most harmful light at night that negatively impacts on sleep. Therefore, it is necessary to avoid blue light (computer appliances, LED lights etc.) three hours before going to bed to induce healthy sleep.

Abstain from Drinking

The harmful effects of alcohol are widespread. Drinking alcohol is a major cause of several diseases that also include onset of several types of cancers. Another important injurious effect of alcohol is seen in sleep deprivation. According to research compiled after 27 studies, the impact of alcohol on sleep is overall harmful. It may induce early beginning of sleep, but disrupts the sleep continually during night. 

Drinking alcohol increases dangers of sleepwalk

Its negative effects are especially visible on REM (rapid eye movement sleep that assists in mental restoration) sleep. It means drinking before bed (or even any time of the day) increases dangers of memory issues and sleepwalk. Alcohol-derived sleep is not comfortable at all and it must be avoided in order to get a peaceful quality sleep.

Get Melatonin Naturally

Melatonin is the primary hormone that regulates sleep-wake cycle in the body. Decrease in production of melatonin has been found in several people suffering from insomnia and other sleep-related problems. There are several foods that naturally increase melatonin production. This can positively affect the sleep pattern. Melatonin is present in highest amounts in eggs, fish and nuts. Cereals, seeds and legumes also stimulate the production of this hormone.

Increase your Magnesium Intake

An important factor that may be limiting your sleep is lack of magnesium in your diet. This important dietary mineral perform several functions in human body and few of these are directly related to sound sleep. Magnesium calms the nervous system, relaxes muscles, increases GABA (a neurotransmitter that decreases wakefulness) and rise dopamine levels of body (that improves mood) and alleviates migraines. 

Increasing magnesium intake can improve sleep quality

All these factors are important for promoting good sleep. Too much magnesium is also bad for body and sleep. It means the best sources of magnesium are food not supplements. Magnesium is present in higher amounts in green leafy vegetables, bananas, dates, almonds, seeds, legumes etc.

Avoid Caffeinated Drinks at Bedtime

Caffeine is a stimulant that enhances energy and focus. But it is not the right thing to consume at night. Studies show that caffeine can stay elevated in blood for more than 6 hours. It is therefore recommended not to take any caffeinated food (tea, coffee, chocolate etc.) at least 6 hours before going to bed. It will certainly allow you sleep better and calmly.

Bedroom Temperature

Another simple but important factor that plays important role in inducing quality sleep is adjusting bedroom temperature. Too cold or too warm room temperature will certainly impact negatively on sleep. For adults, the ideal room temperature before sleep is between 15 and 19 degrees Celsius (60 and 67 degrees Fahrenheit). Higher temperatures will cause night sweats while too cold rooms will also disrupt sleep by interfering natural cooling process of body.  

Eat Hours before Bedtime

Your eating habits and timing also affects sleep. There are two important things regarding your food before going to bed.

The first thing is not to avoid dinner. It is a misconception that eating anything at night will disrupt your sleep. In fact, going to bed empty-stomach will cause sleeping issues. But it is important to eat easily digestable food. Carbohydrates are best for dinner as they are not only light on stomach but also provide energy and contain sleep-inducing tryptophan. It is necessary to avoid caffeinated foods and limit protein-rich foods before sleep. 

Dinner should be consumed two hours before bedtime

Another well-known precaution is to eat your dinner at least two hours before sleep. If you go to sleep immediately or less than two hours after dinner, then it may cause heartburn, weight gain and insomnia. It is because the body can’t digest food properly in laying position. Apart from creating several other health problems, the undigested food will also negatively impact your sleep. Eating two hours before sleep will allow the food to pass through your stomach. This will provide necessary energy and prevent indigestion problems.