how to sleep better at night naturally

how to sleep better at night naturally

​sleeping tips on how to sleep better at night naturally


How to sleep better at night naturally, what is the most effective natural sleep aid? Sleep meditation, Supplements How to Optimize Sleeping Time for Maximum Benefits: Some Easy Steps


Statistics show that an average person spends six years of their life dreaming. And except people mostly daydream, one has to sleep to dream. The point being that sleep is an integral part of human existence; without sleep, the human mind might fall apart.

The scientists say it is the cooling down of the brain’s neurons after a stormy day’s activity, or in more accounting terms it is the balancing of the “transactional books” that an individual was engaged in through the last waking lap.

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From these views, it is obvious to deduce that sleeping has direct consequences on our mental balance as much as it does on how efficient our waking hours would even be.

From control of daily energy to emotions and productivity, sleep has a wide influence on those key elements that shape our lives. And for an activity with that much influence on our lives, we do not want to have challenges managing it.

However, that is, unfortunately, the case. Some people roll from one bed-edge to the other in vain search of sleep at night. The information in this post is centered on emphasizing that there is a simple solution to that problem; it hangs on what activities you do with your day and night time.

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Tips on how to sleep through the night


How to sleep instantly, What can be done to improve my night’s sleep? What happens when you are still awake at 4 a.m. when you would have to be at the office at 8 a.m.? Some people fret over the possibility of having a bad and moody day under such situations; they get scared that the sleep they are missing would come back to haunt them during the day; remember you can not cheat nature. The thing is that as much as your day’s success depends on your night’s rest, so does your night’s rest depend on your daily routine—it’s like a Markov chain.


The absence of a healthy daily habit in most cases inevitably leads to unhealthy night rest, which could consequently lead to heart issues, immunity failures, emotional breakdown, weight loss, and brain instability. By trying out the following approaches, you are sure to improve your sleeping habits, and as a consequence, refill your leaked daily energy.

sleep rhyme

Tip #1: Maintain the natural wake-and-sleep circadian rhythm 

The body is a masterpiece of adaptation. Say you start to sleep by 8 p.m. and wake up by 4 a.m. every day for three months, your body naturally syncs in with that cycle, and soon you would find yourself waking up at 4 a.m. on your own every day. Once your body has adapted to a period, breaking it by a few hours dilutes the quality of sleep you would get subsequently. Sticking with it, on the other hand, guarantees a nourishing rest and revitalization of your body and brain cells.

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Tired but can’t fall asleep, so follow the biological clock inside your body in your sleep pattern; after all, it knows what it wants. Also ensure that you only sleep when you need to, no sleeping for fun or sleeping-ins; take daily naps instead. By sleeping, you save yourself the cost of buying an alarm clock; as you would not need it.

To add more contexts to the idea of daily naps, you must do so with caution. Do not take very long afternoon naps if you are already having sleeping difficulties at night—a quarter of an hour is good enough time.

Avoid sleeping immediately after dinner; wait till your regular sleep time. If it gets to you too strongly, stand up, take a stroll, clean up the dishes, phone a friend, do your laundry—do something to keep it away. You are sleeping off way before your usual sleep time puts you at risk of waking up too early when you should be sleeping.


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Tip #2: Regulate  sleeping with lights on effects and melatonin

There is a natural hormone known as “melatonin,” which is responsible for causing sleepiness. Scientists say it is easy to fool the brain, reduce the light so much and more of the hormone is secreted leading to feelings of sleepiness, and on the contrary, more light keeps the hormone away.

So to manage your sleep life in an informed manner, you should do the following:

Daytime:- Let the light of the sun fall upon you. Have a cup of tea or coffee facing a well-lit window; it would liven up the body and inhibit the production of the melatonin hormone. Take a walk outside in the courtyard, under the sun, do some jogging if you want, stretch your muscles; enjoy breakfast in a lively place.

At home, let insufficient light, raise the blinds and spread the curtains, and if possible, organize your home so that your desk or workstation is positioned close to your window.

And in some cases, you may also employ the use of a light therapy lamp. They take the place of sunlight and can be very invaluable during the winter seasons when the days do not seem to help your sleep habit improvement exercise.

Nighttime:- At about an hour to your sleep time, try to stay away from bright lights. Also, use devices with smaller screens if you can, at night; this is because the light they emit can disrupt things. If you must use regular screens, try to lower the light intensity as much as you can. falling asleep

Avoid watching the TV late into the night. For one thing, they emit light, thereby inhibiting the secretion of melatonin, and for another thing, the TV mostly airs shows that induce excitement—an emotion that hardly goes along with sleep. Instead of TV, try a book or soft music.

And when reading, consider doing so with e-readers that do not have backlights. And when you want to sleep, eliminate all light sources from your room; close your window curtains so that light does not penetrate through the windows. If your gadgets and electronics give out light, cover them.

If there must be light while you sleep, keep it at the dimmest intensity; just in case you would need it to navigate when you wake up at night. You could just get a flashlight handy, that you can lay your hands on when you need a light in the night. Too much brightness would make it hard to fall asleep again.

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Tip #3: Do daily workouts

It has been shown that good exercise during the day improves sleeping habits. It leads to less sleepiness during the day, and more refreshing sleep at night. Proper fitness training is also great therapy for insomnia and other sleep-related disorders.

There is a direct correlation between exercise and sleep improvement; in fact, better workout means better sleep. Even an exercise as little as taking a quarter an hour stroll in a day can sharply improve sleep habits.

The benefits of exercise might not show up overnight; it might take from a few weeks to months to see the benefits. So take the time, do the exercise and have fun with it, until it becomes part of your daily routine.

While you exercise, try to time yourself. One characteristic of working out is how it alters the body metabolism, temperature, and hormonal balance. At any time but about two hours to sleep time, this should not be a problem. Exercising too close to when you want to sleep would alter your sleep pattern.

Do your best to complete your exercise about 3 hours earlier than sleep time, and consider increasing the time if you still have sleep problems. Soft exercises that stimulate body relaxation are best for sleep habit improvement.

Tip #4: Eat smartly food for good sleep

As you have learned, your nighttime depends largely on your daytime; this comprises your eating patterns during the day. Go low on caffeine and nicotine. Perhaps it might come as a shocker that caffeine can steal away half a day of sleep from you when you drink it! Another thing that has an identical effect is cigarette; smoking when its almost sleep time would severely impact your sleep cycle.

Stay away from dense foods close to bedtime. Eat dinner much earlier than sleep time, and when you do, avoid eating very heavy meals, very spicy foods, and acidic meals within an hour or two to sleep time.

Stay away from alcohol when it’s close to sleep time. Indeed a drink might give a soothing feeling of refreshment but might also break one’s sleep pattern. Even drinking too much water or liquids may affect sleep rhythm, as you would have to be frequenting the bathroom.

Go low on carbs and foods with sugar. It has been shown that too much sugar and carbs like white bread, white rice, as well as pasta cause the body to stay active, hence diluting the quality of sleep you could have had.

There are some foods, however, that some people snack on to get good sleep. It does not work for everyone, though as it might cause indigestion for some people. For night time snack, you may want to consider any of the following: bananas, milk, turkey sandwich, or some cereal with little or no sugar.

Tip #5: Decongest your mind of thoughts and stress clear your mind for sleep

For some people, it is the anxiety and worries of living that keep them awake at night. Indeed insomnia can result from stress and other emotions. In such circumstances, you would need stress management techniques to help yourself relieve your mind from the imprisonment of insomnia.

It is capitally inappropriate to spend your bedtime worrying, as it not only hinders your productivity during the day but also tints your outlook on life negatively. You would intentionally have to learn to remain calm, optimistic and manage the stresses you face daily. Only then would your sleep gain stability and quality.

The brain can be like a refuse dump ruffled by heavy winds; it is more difficult for it to settle with a heavier wind. The more worked up the brain has been during the day, the more difficult it would be to calm it down to rest at night.

While many things can stress you up during the day, from attending meetings to answering phone calls and completing tasks, your ability to structure your day with a task manager can help you delegate some responsibilities to your task manager and free up your head for to meditate into sleep. Also, more structure in your daily tasks increases the chances of reaching your to-do list target.