6 Natural Ways to Sleep Better and Fall Asleep Faster
It is the rare person who doesn't have a little trouble sleeping from time to time.
Most of us suffer from some level of stress deprivation.
This canrange from the occasional restless night to bouts of chronic insomnia.
The latter is a serious problem and can cause a multitude of health issues.
A poll conducted by the National Sleep Foundation showed that approximately 74% of the population has trouble sleeping at some point in their lives.
Additionally, anywhere from 9% to 18% of adults suffer from chronic insomnia and receive little or no sleep for days at a time.
The reasons for thisare many and varied.
Stress attributed to hectic work schedules, financial difficulties, family problems and depression arising from death, divorceand job loss are but a few sleep-sapping triggers.
Extensive research has linked insomnia to increased accidents, social as well as occupationalimpairments, attention deficits and a poor quality of life - all equating to higher health care costs.
In this respect, everyone pays.
It should beobvious to almost anyone that sleep deprivation is more far-reaching than a cursory examination would reveal.
Clearly, more and more people are being affected by sleep problems every day.
Still, the question remains: What can we do about it? A good place to begin is with lifestyle changes.
Many factors that lead to sleep problems are a result of unhealthy lifestyles.
In this article we will examine 6 solutions that can help in our never-ending crusade for natural ways to sleep better and fall asleep faster.
1) Cut the Caffeine - If you're a coffee drinker like me, this is a tough one.
But decreasing caffeine intake can sometimes result in an immediate improvement in sleep quality.
It is a known fact that caffeine can stay in your system for 8 hours or more.
This is not to say that you should cut out caffeine totally.
Personally, I drink 2 cups in the morning and an occasional cup in the early evening.
I have found this to be the perfect happy medium.
So, if you are the kind of person who tosses and turns all night, reducing caffeine might be just the right antidote.
Try cutting your coffee consumption in half for a week and see if the quality of your sleep improves.
2) Avoid Alcohol - Another tough one...
for some people.
It is important to remember that alcohol is not only a depressant but a stimulant as well.
Initially it may help you to fall asleep faster but alcohol is also contributory to frequent awakenings and even nightmares.
For this reason it is best to refrain from alcohol use before bedtime.
As a footnote, nicotine should also be avoided.
Like alcohol, nicotine is a stimulant.
Although smoking before bedtime may seem relaxing it can lead to increased sleep interruptions and should, therefore, be eschewed.
3) Snack Right - Maintaining a sound diet is vitally important for consistent sleep health.
However, eating too close to bedtime can have a negative impact on the quality and duration of your sleep.
Eat a light snack an hour before bed.
Choose foods that are high in the sleep-inducing amino acid Tryptophan.
These would include tuna, oats, bananas, walnuts, turkey and eggs.
A simple internet search will turn up many more Trytophan-rich foods.
Conversely, it is a good idea to stay away from spicy foods or foods containing Tyramine.
These include cheese, bacon, nuts, pepperoni and raspberries.
4) Exercise - This is another vitally important prerequisite to establishing effective sleep patterns.
For most people, it's best to exercise in the afternoon.
The National Sleep Foundation reports that afternoon exercise leads to a deeper sleep cycle and less time falling asleep.
If afternoon activity is not possible, remember this: Do not exercise any closer than 3 hours before going to bed.
Doing so can raise the body's core temperature and keep you awake.
A cooler body temperature is more conducive to restful sleep.
5) Make Your Bedroom Sleep Friendly - Your bed is for two things: sleeping and sex.
Don't watch TV, use your laptop or talk on the phone in bed.
Also, keep your bedroom clean and uncluttered as this can cause undue stress.
Additionally, vacuum regularly as dust can exacerbate allergies and sinus problems.
Something that is frequently overlooked is the mattress.
A quality mattress is an investment in yourself so make sure yours is sufficient.
If you consistently wake up with a sore neck or aching back, your mattress may be the culprit.
Keep your bedroom dark and cool - no more than 72 degrees.
Install blinds and shades to keep out light or wear a sleep mask.
Make your bedroom as soundproof as possible.
Reduce noise from outside disturbances such as barking dogs, traffic, and inconsiderate neighbors by running an electric fan or sound machine.
6) Check Your Stress at the Door - Stress probably creates more insomniacs than any other factor.
Residual stress, worry, and anger from your day-to-day activities can make it difficult at best to achieve restful sleep.
Learning to manage your stress effectively and keeping excessive worrying at bay is imperative for a positive sleep experience.
A worried mind is a tense mind.
Therefore, relaxation is key.
Learn relaxation techniques and apply them as needed.
Here are 3 to get you started:
Enhanced sleep quality can be achieved through the careful application of these and other lifestyle changes.
Experimentation is key.
Something that works for one person may not work for another.
Find an effective strategy - adopt it -implement it - and enjoy the great rewards it brings.
Most of us suffer from some level of stress deprivation.
This canrange from the occasional restless night to bouts of chronic insomnia.
The latter is a serious problem and can cause a multitude of health issues.
A poll conducted by the National Sleep Foundation showed that approximately 74% of the population has trouble sleeping at some point in their lives.
Additionally, anywhere from 9% to 18% of adults suffer from chronic insomnia and receive little or no sleep for days at a time.
The reasons for thisare many and varied.
Stress attributed to hectic work schedules, financial difficulties, family problems and depression arising from death, divorceand job loss are but a few sleep-sapping triggers.
Extensive research has linked insomnia to increased accidents, social as well as occupationalimpairments, attention deficits and a poor quality of life - all equating to higher health care costs.
In this respect, everyone pays.
It should beobvious to almost anyone that sleep deprivation is more far-reaching than a cursory examination would reveal.
Clearly, more and more people are being affected by sleep problems every day.
Still, the question remains: What can we do about it? A good place to begin is with lifestyle changes.
Many factors that lead to sleep problems are a result of unhealthy lifestyles.
In this article we will examine 6 solutions that can help in our never-ending crusade for natural ways to sleep better and fall asleep faster.
1) Cut the Caffeine - If you're a coffee drinker like me, this is a tough one.
But decreasing caffeine intake can sometimes result in an immediate improvement in sleep quality.
It is a known fact that caffeine can stay in your system for 8 hours or more.
This is not to say that you should cut out caffeine totally.
Personally, I drink 2 cups in the morning and an occasional cup in the early evening.
I have found this to be the perfect happy medium.
So, if you are the kind of person who tosses and turns all night, reducing caffeine might be just the right antidote.
Try cutting your coffee consumption in half for a week and see if the quality of your sleep improves.
2) Avoid Alcohol - Another tough one...
for some people.
It is important to remember that alcohol is not only a depressant but a stimulant as well.
Initially it may help you to fall asleep faster but alcohol is also contributory to frequent awakenings and even nightmares.
For this reason it is best to refrain from alcohol use before bedtime.
As a footnote, nicotine should also be avoided.
Like alcohol, nicotine is a stimulant.
Although smoking before bedtime may seem relaxing it can lead to increased sleep interruptions and should, therefore, be eschewed.
3) Snack Right - Maintaining a sound diet is vitally important for consistent sleep health.
However, eating too close to bedtime can have a negative impact on the quality and duration of your sleep.
Eat a light snack an hour before bed.
Choose foods that are high in the sleep-inducing amino acid Tryptophan.
These would include tuna, oats, bananas, walnuts, turkey and eggs.
A simple internet search will turn up many more Trytophan-rich foods.
Conversely, it is a good idea to stay away from spicy foods or foods containing Tyramine.
These include cheese, bacon, nuts, pepperoni and raspberries.
4) Exercise - This is another vitally important prerequisite to establishing effective sleep patterns.
For most people, it's best to exercise in the afternoon.
The National Sleep Foundation reports that afternoon exercise leads to a deeper sleep cycle and less time falling asleep.
If afternoon activity is not possible, remember this: Do not exercise any closer than 3 hours before going to bed.
Doing so can raise the body's core temperature and keep you awake.
A cooler body temperature is more conducive to restful sleep.
5) Make Your Bedroom Sleep Friendly - Your bed is for two things: sleeping and sex.
Don't watch TV, use your laptop or talk on the phone in bed.
Also, keep your bedroom clean and uncluttered as this can cause undue stress.
Additionally, vacuum regularly as dust can exacerbate allergies and sinus problems.
Something that is frequently overlooked is the mattress.
A quality mattress is an investment in yourself so make sure yours is sufficient.
If you consistently wake up with a sore neck or aching back, your mattress may be the culprit.
Keep your bedroom dark and cool - no more than 72 degrees.
Install blinds and shades to keep out light or wear a sleep mask.
Make your bedroom as soundproof as possible.
Reduce noise from outside disturbances such as barking dogs, traffic, and inconsiderate neighbors by running an electric fan or sound machine.
6) Check Your Stress at the Door - Stress probably creates more insomniacs than any other factor.
Residual stress, worry, and anger from your day-to-day activities can make it difficult at best to achieve restful sleep.
Learning to manage your stress effectively and keeping excessive worrying at bay is imperative for a positive sleep experience.
A worried mind is a tense mind.
Therefore, relaxation is key.
Learn relaxation techniques and apply them as needed.
Here are 3 to get you started:
- Try deep breathing.
Close your eyes and take several, slow, deep breaths.
Breathe from your stomach - not your chest.
Make your stomach a fixed point of concentration.
With each slow breath, concentrate on the rising and falling on your belly.
Do this 10 times. - Practice muscle relaxation.
Beginning with your toes, tense the muscles.
Hold for 3 seconds - then relax.
Work your way up to the top of your head.
Visualize.
Imagine yourself relaxing on a warm tropical beach or walking through a flower-filled meadow in spring.
Don't just see it - feel it.
Feel the warm breezes caressing your body.
End your session by visualizing a white light enveloping your body, allowing every bit of stress and anxiety to melt away.
Enhanced sleep quality can be achieved through the careful application of these and other lifestyle changes.
Experimentation is key.
Something that works for one person may not work for another.
Find an effective strategy - adopt it -implement it - and enjoy the great rewards it brings.
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