If you’re having a hard time finding ways to get more sleep at night, you may want to try to improve things naturally. Here are some tips!
There are actually some simple things changes to your every day routine you can make to help yourself start to sleep better and longer. Keep reading!
Here are five ways to get more sleep at night:
Lower Caffeine Intake
This is one major reason a lot of people lose sleep at night. Caffeine is a stimulant. This means it can keep the brain and body working long after using it. When you are using it to get through the waking hours, it affects your nightly hours too. If you’re feeling restless at night, try lowering or eliminating your caffeine intake – or at least try not to drink any after 4 p.m.
Use Essential Oils for Aromatherapy
Did you know that essential oils may help you sleep? Through the use of a diffuser, you can use calming essential oils to get more sleep at night. Some essential oils that may help with sleep include chamomile, vetiver, lavender, and vanilla. Be sure to properly dilute them for safety.
Exercise is good for overall health. But did you know that it actually can aid in a more restful sleep? Daily warm up and cool down exercises along with daily walks, daily yoga, or sports activities is one way to get in some healthy exercise. Be sure to warm up and stretch before anything strenuous, as well as doing a cool down afterward. Talk to your doctor about what’s right for you before starting or stopping any physical activities.
Meditation has long been used as a relaxation method. When your mind is calm, it’s much easier to get more sleep at night. Simply find a quiet and comfy place, such as your bed or a mat on the floor. You can lie down or get into a lotus position. Then, close your eyes and imagine being in a place that is peaceful for you, such as a rainforest or your childhood home. If you’re spiritual, you can incorporate that into your meditation as well.
Use Soothing Sounds
Much like the meditation, soothing sounds are a great way to relax at night. You can listen to them while lying in your bed. Consider blending the sounds with your meditation to get even better sleep at night. Some soothing sounds for sleep may include rain, birds, meditation music, native flutes and drums, and dripping water. Experiment and use what works for you, personally. Everyone is different.
Do you have any tried and true tips that help you get more sleep? I’d love for you to share them below!