How to Get Better Sleep at Night? ( 7 Expert Tips) — Divine You
Our hectic lifestyle and technology keep our minds active and it gets harder and harder day by day to fall asleep naturally. But here we have curated a list of remedies that will help you fall asleep naturally.
Experiencing insomnia from time to time is common. This disorder makes falling asleep or staying asleep difficult. The amount of sleep needed varies from person to person, but on average seven hours of rest is adequate. When bad sleep patterns affect your quality of life, try some home remedies to improve the situation. Learn how to get better sleep at night by doing exercise and meditation among other things.
Natural Tips to Get Better Sleep
1. Take Some Steps to Manage Stress
When you lie down with your mind is racing and stress weighing on you, it is difficult to wake up feeling rested. The more stress you feel during the day, the more irritability and anxiety you feel. The stresses must be managed to enjoy a deeper, more restful sleep. There are several effective methods to minimize stress and relax like the following:
- Progressive relaxation of the muscles: this involves repeatedly releasing and tensing up the toes for up to 10 counts. This simple process helps to relieve the excess energy so that you start feeling relaxed.
- Guided imagery: this mind game makes you fall asleep faster so just picture yourself at a peaceful place relaxing. In time the image becomes a signal for the brain that it is sleep time.
- Early to bed: this is not counterintuitive as it may seem but turning in earlier often makes the worry disappear automatically. Studies show that people who stay awake late at night often have negative thoughts.
2. Lack of Melatonin
This supplement is ideal for different sleep issues especially those related to jet lag or shift work. The Melatonin hormone occurs naturally and regulates the brain’s sleep-wake cycle. The source of this hormone is serotonin produced with the decrease in light exposure at night. The supplements work for disordered sleep resulting from low melatonin levels at night.
Affective disorders like depression, which affect the way people think and feel, affect melatonin production. Other factors may include sleep-phase delayed disorder and aging. Melatonin improves alertness in the morning and the quality of sleep in older adults suffering from insomnia.
Treatment of primary insomnia for people over the age of 55 may include timed-release melatonin. Timing is critical for its use so when taken in the morning, this delays the circadian rhythm. When you take this in the early evening or afternoon it advances them.
3. Mindful Meditation
This involves steady and slow breathing when sitting quietly as you observe the body, breath, feelings, thoughts, and sensations arising and passing. It offers different health benefits and a good lifestyle that promotes adequate sleep and reduces stress, boosts immunity, and improves concentration.
Studies show that meditation improves insomnia significantly along with the complete sleep pattern. The frequency of the meditation depends on the individual so when there is not enough time for longer sessions, you can do this for 15 minutes during mornings or evenings. You can join a group once weekly for motivation and online guidance is available too for those interested.
4. Practice the Power-Down
Sleep does not work like a switch that you can turn off or on because the body requires time for unwinding and preparing for shut-eye. The Power-Down Hour method involves completing critical tasks before bedtime in the first twenty minutes.
After this, take another twenty minutes for face washing, brushing, and dressing for bed. Now, lie in the bed to meditate quietly focusing on the breathing rhythm and making sure to remove any negative thoughts at the time. Continue reading more on How to Get Better Sleep at Night by clicking here…
Originally published at https://divineyouwellness.com on December 30, 2021.