Statistics show that many people don’t get enough quality sleep. There are many variables affect sleep, for example, hormones, lifestyle, and state of mind. This is how to improve sleep naturally:
Eat right to improve sleep naturally
It is common knowledge that foods can impact one’s health. What most people don’t know is that food can also impact sleep. To help you get enough quality sleep, you need to consume foods that are rich in healthy fats; that are high in antioxidants; and that pack quality proteins.
Foods rich in healthy fats include eggs, avocado, butter, coconut and pasture-raised meats. These foods supply the body with building blocks which help in the manufacture of sleep hormones.
High antioxidant foods include green teas, high-nutrient fruits, and vegetables. They aid in the production of hormones and the removal of toxins which can impede sleep.
However, it is not enough to know what you should eat: you should always be aware of the foods you should avoid in order to achieve enough quality sleep. Sugars and some grains can negatively impact your ability to get good sleep. Taking sugars and carbohydrates just before sleep can cause a blood sugar spike which can result in a difficulty in falling or staying asleep. Some grains can lead to physical stress in the body, especially if you are intolerant to the particular grain, thus, altering the hormone cycle and impeding sleep.
A healthy daily routine
How easily you fall and remain asleep is sometimes dependent on your daily routine. For example, going to bed and waking up at the same time every day can help to keep your hormone cycle regular, thus, improving your sleep. Also, drinking enough water at daytime and avoiding to drink water two hours before bed means that you won’t have to wake up in the middle of the night to use the bathroom. Other habits that can help to improve the quality of your sleep include getting at least a half-an-hour of sunlight every day, avoiding artificial light, praying or meditating to reduce stress, and so on.
The sleep environment
The sleep environment is important for good sleep. Some of the things that often affect sleep quality are sudden noises, artificial light, warm temperatures, etc. Thankfully, these things are fixable. The best way to optimize the sleep environment for sleep is to remove every artificial light, keeping temperatures below 70 degrees, and trying some white noise.
However, different methods work differently for different people. Therefore, find out what works for you and try it to improve sleep naturally.