We all need good sleep not just to feel great but to increase our energy levels, decrease heart-related risks, and keep our immune systems in check. Good sleep plays a vital role in our overall health. Here are 6 ways to help you increase your ability to sleep well.
1. Exercise
According to research, regular exercise can help improve sleep quality. In fact, if you exercise 1.5 hours before you go to bed, you are more likely to get a good night’s rest. It is, however, much better to find the best time to exercise. You may have to use trial and error to find the best time for you to exercise before you go to bed.
If you suffer from medical complications, such as back pain, and cannot do strenuous exercises, you can use alternative methods, such as water therapy. Swimming, for example, is easy on your back and spine. The buoyancy of water reduces stress on your joints and supports your body weight. You will, therefore, exercise without feeling pain. In addition, you can try regular or brisk walking.
Exercising raises your heart rate and increases the feel-good hormones, such as endorphins, in your body. Regular exercise can, therefore, help improve your sleep quality.
2. Do Not Take Caffeine in the Evening
Caffeine can make it difficult to fall asleep. Caffeine usually remains in the body for up to 8 to 10 hours. Therefore, if you consume caffeine in the evening, it can stay in your body throughout the night. That is why you may receive less or light sleep. You will not get a good night’s rest.
It is highly recommended to take caffeine early in the morning. Do not drink beverages that contain caffeine in the evening. Do not take them 5 to 7 hours before you go to sleep. Why? Caffeine can hinder the release of melatonin, which is a sleep hormone.
Reducing your caffeine consumption can help you rest well.
3. Take Your Dinner Early
It is best to take your dinner 2 to 3 hours before you go to bed. Taking your dinner late can increase your risk of gastroesophageal reflux syndrome, which can disrupt your sleep.
Also, if you have your dinner late, your body will not have enough time to warm up. Eating late can also interrupt metabolic activities, such as insulin metabolism and insulin.
4. Take a Warm Bath
Take a warm bath before you go to bed. A warm bath can warm your body’s internal temperature. Warming your body can help you fall asleep quickly. Increasing your body temperature, especially in your arms and legs, can trigger the sleep cycle.
The core temperature of your body falls 2 hours into the sleeping phase. Regulating body temperature can help you remain asleep throughout the night. This is because the sleep hormone will be present in your body in large amounts.
5. Natural Sleep Enhancer
Taking some herbs and fruit extracts can help improve your rest quality. And they do not change the natural metabolism of your body. Here are the best natural sleep enhancers:
Valerian herbal supplement – Valerian is an herb. It is sold as a dietary supplement. It is usually found over the counter. The valerian herb can reduce anxiety and improve sleep quality. It helps people to stay asleep for several hours, even throughout the night. The herb can help you get a good night’s sleep.
Tart cherry extract – Cherries have melatonin, which allows the body to regulate its sleep pattern. It can help you stay asleep for a prolonged period. In addition, cherries contain tryptophan, which can help you fall asleep quickly. You can find cherry extracts in a grocery store. You can take cherry extracts in supplement form or as a juice.
Drink chamomile tea if you prefer warm beverages. Chamomile is medicinal. Therefore, if you take chamomile tea before you go to bed, it can improve your sleep quality.
6. Buy a Quality Mattress
Do you sleep on an old mattress? If yes, you may need to replace your mattress for good sleep. Sleep experts recommend replacing your mattress every 7 to 10 years. You will need to do your research and compare several mattresses on the market. These soft mattress brands come highly recommended. You need to find the right mattress for you. Sleeping on a quality mattress can improve your sleep quality.