(Newswire.net — December 30, 2020) — When you spend your evenings tossing and turning with no end in sight, you might get a little desperate for something—anything—to end this eternal (waking) nightmare.
But that doesn’t mean you should pop the first sleeping pill you see.
Sleep is a natural bodily function, which means there are natural ways to get your sleep cycle back on track and solve your ongoing problems. Here are four to start off with.
Method #1: Take Natural Supplements
Civilizations have been making and taking sleeping aides long before the pharmaceutical industry ever entered the picture. Natural sleep-promoting ingredients are found all around us. Here are just a few to try:
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CBD – This hemp derivative is often used to encourage healthy sleep cycles and more restful slumber. There are specific nighttime CBD capsules with other calming ingredients, too.
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Melatonin – This naturally-occurring hormone is responsible for regulating our inherent sleep-wake cycle by sending signals that it’s time for bed—like the oral form of a hypnotist’s “you are getting very sleepy” pocket watch.
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Chamomile – A nice warm cup of herbal tea before bed is like drinking relaxation. This daisy-like flower has been used as a natural sleep remedy for decades.
Method #2: Regulate Your Light Exposure
Is this like our version of photosynthesis? Are humans more like flowers than we ever imagined?!
Okay, not necessarily, but our brain does react to light stimuli.
- During the day, increase your exposure to bright lights. Take a walk in the park, open the blinds while you work from home, and use natural light simulators on overcast days.
- During the evening, limit your exposure to bright lights. As it gets close to seven or eight o’clock at night, spend less time working on the computer, watching TV, and scrolling through whatever your social media app of the week is (TikTok? Just a wild guess).
This mirrors our body’s evolutionary sleep cycle—light day, dark night—which encourages a properly regulated circadian rhythm.
Method #3: Adjust Your Sleeping Position
As Ariana Grande once said, Switching the positions for you [to get better sleep]. (She mumbles the last part so you might not be able to hear it very clearly. Anyway!)
Your sleeping posture is about more than just comfort—it impacts quality, too.
The ideal position (according to sleep experts, not Queen Grande herself) is on your left side at a slight incline. This can help soothe acid reflux, prevent arm numbness, and ensure a better, more restful sleep. Buying an arm pillow can help you get in formation (sorry, the pop star lyrics just keep happening. I can’t be tamed. Oh no, not again!).
#4 Make Lifestyle Changes
Almost everything under the sun has some kind of impact on our sleep quality—including our diet and exercise routines.
When it comes to a healthy diet:
- Cut out high-caffeine foods and drinks like coffee, soda, and chocolate in the afternoon
- Eat a small dinner earlier in the night
- Have a light snack with high carbs and proteins if you get hungry before bed
- Avoid spicy foods and heavy meals
- Reduce your sugar intake, especially in the evening
Making time to exercise every day or every other day can also improve your sleep problems. For best results, exercise for at least half an hour in the morning, which then gives your body plenty of time to cool down before bedtime.
Sleep Well, Live Better
Everyday activities are infinitely harder when you’re always exhausted. But with a few minor adjustments and behavioral shifts, you can eliminate some of the most common sleep problems.
If these four methods don’t work for you, consult your doctor to check for any more serious sleep conditions. Otherwise, good night, and don’t let the sleep problems bite!