Unlock a Restful Night’s Sleep with These 5 Simple Hacks
Insomnia is something just about everyone deals with at some point. For some, it’s just a minor annoyance, while for others, it can be a significant issue. Besides insomnia, many people struggle to sleep deeply or stay asleep through the night. Luckily, there are ways to improve your chances of falling asleep easily and getting that deep, restful sleep needed to stay alert and healthy during the day.
### Get Moving
Our bodies are designed to be active during the day. If you don’t get enough physical activity, you might find it hard to fall asleep because of excess energy. Exercising, especially in the morning, helps wake you up and also prepares your body for sleep later. You don’t need to hit the gym hard—just some moderate exercise like a brisk walk or a short workout can help. Anything that gets your heart rate up for a while should do the trick.
### Watch What You Eat
What and when you eat can affect your sleep. Avoid eating close to bedtime because your body will be digesting food, raising your blood sugar, and giving you more energy, which can keep you up. Stay away from alcohol, sodas, chips, cookies, and caffeinated beverages before bed as well. It’s a good idea to stop eating or drinking anything (except water) at least four hours before you plan to go to sleep and to avoid caffeine in the afternoon.
### Adjust Your Internal Clock
Our bodies have an internal clock influenced by light and daily routines. If you’re dealing with insomnia, you need to train your body to recognize when it’s time to sleep. Get outside in the sunlight in the morning or let natural light into your space. At night, keep your room dark and quiet. Avoid screens for at least an hour before bed since the light from them can confuse your body’s natural rhythms.
### Wind Down
Start winding down about an hour before bed. Avoid stimulating activities like watching an exciting TV show. Some people find reading a book or just relaxing on the couch helps. Dim the lights and allow yourself to unwind. Try not to stress over the day’s events—leave those worries for another time.
### Consider Supplements
There are supplements that can help some people sleep more naturally. Chamomile and Valerian are popular choices, especially as teas. Melatonin is another option; it’s a natural hormone that regulates sleep cycles. As your body adjusts to a more regular sleep schedule, it should start producing melatonin on its own, but you can use supplements in the meantime. Just be sure to check for any interactions with other supplements you’re taking to ensure they don’t interfere with each other.
By incorporating these practices, you can improve your chances of getting a good night’s rest and feel more energized throughout the day.
