Getting the sleep you need to function at your best is like hitting the jackpot for your overall health. Getting the rest that you need can boost your mood, sharpen your mind, and help your body fight off potential illnesses. However, for many of us, getting enough sleep can be a struggle. Fortunately, there are more natural options out there than you may realize, with much fewer side effects than sleeping pills. Let’s take a closer look at five easy, drug-free ways to improve your sleep so you can wake up feeling refreshed and ready to tackle your day.
1. Stick to a Schedule
Our bodies love to run on a routine. Setting a consistent routine for going to bed and waking up each day sets your body’s internal clock to expect sleep at a certain time. Try to keep your bedtime and morning alarm consistent, even on weekends. This can improve your sleep quality, making it easier to fall asleep and wake up naturally.
2. Create a Bedtime Ritual
In the same way children have bedtime routines, adults can benefit from a bedtime routine to help them wind down and relax before sleep. Choose relaxing activities to do before bed, like reading, taking a warm shower or a relaxing bath, or practicing gentle yoga. Try to avoid screens like your phone, TV, or computer at least an hour before bedtime, as the blue light emitted can make it harder for your brain to disconnect and go to sleep. You may also want to add a light aromatherapy scent to help you relax or try some Mellow Road CBD-infused coffee to reduce your restlessness. Coffee in the evening may seem counterproductive for sleep, but brews infused with CBD can help you relax into your healthy sleep routine.
3. Make Your Bedroom a Sleeping Haven
Your bedroom should be a peaceful oasis for sleep. Keep it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to block out disturbances. Make sure your mattress and pillows are comfortable and supportive. The more inviting your sleeping environment, the more likely you are to enjoy a good night’s sleep.
4. Watch What You Eat and Drink
What you consume before bed can greatly impact your sleep quality. Try to limit caffeine and alcohol intake in the evening, as both can disrupt your sleep cycle. Avoid big meals before bed; if you’re hungry at night, eat a light snack instead of a heavy meal to avoid the discomfort that can keep you awake. It’s also a good idea to avoid spicy or heavily seasoned foods before bed, as they could cause indigestion or heartburn.
5. Get Moving During the Day
Regular physical activity can help you fall asleep faster and enjoy a deeper sleep. You don’t have to run marathons; you can just find something active that you enjoy, like walking, cycling, or swimming, and do it regularly. However, try not to exercise too close to bedtime, as it can energize you and make it more difficult to fall asleep. Moderate exercise throughout your day is the best way to use your energy effectively.
Improving your sleep doesn’t require medications. Simple lifestyle changes, such as sticking to a sleep schedule, creating a pre-sleep ritual, making your bedroom a cozy sleep sanctuary, watching your diet, and staying active, can all contribute to better sleep.
