It is very necessary for everyone to get a good sleep. Getting proper sleep helps in improving memory and ever weight loss. An adult needs at least 7-8 hours of sleep per day. However, the majority of them struggle to get even 6 hours of proper sleep. There a few natural ways one can use to get a good night’s sleep.
The reason for not getting a good night’s sleep may vary for different people. For many, it is because of some medical conditions like insomnia while for others it is just an irregular sleep routine and even stress.
There are a few natural and effective ways to get a good night’s sleep. These are a few simple techniques one may use to fix their sleep schedule and quality.
The Natural Ways/ Home Remedies for Good Night’s Sleep:
Sleep Routine/Schedule
To get a good night’s sleep naturally, one must form a sleep schedule or routine. A person must decide a time he will get into bed and the time he will wake up. Following this routine over time can help to get a good night’s sleep.
Dark Room
Often times we have a habit to sleep in a room with side table lamps on or dim light on. While it keeps the room bright, it can mess with our sleep. Our minds tend to think it’s time to think when the room is pitch dark. However, one can also use eye mask if they can’t shut all the lights in the room. It can drastically have a positive impact on sleep cycle.
Avoid Phone and Television
In today’s day and age, we all have the habit to stay up at night starring at our phones or television. The blue night emitted by these devices can mess up with our sleep cycle. The blue light tricks our brain into believing that it’s still day. Hence, one must keep aside the phone or switch off the television at least 3 hours prior to bed time. Instead, one can read a book or a magazine till the time they eventually dozz off.
Exercise
Exercise plays an important role to fix one’s sleep cycle. A person must exercise for at least an hour per day. However, one must get done with their exercise at least four hours before the bed time. If not exercise, one can also do yoga or meditation to get a good night’s sleep.
Avoid Heavy Foods
Many people have a habit to eat heavy meals before bed time. Some people even eat junk food just a couple of hours before sleep. Thus, one must avoid consuming heavy or junk food just a few hours before sleep. Also avoiding caffeine products can also help fixing the sleep cycle.
Repetition of Mantras
It just like counting backwards from 100 to 1, it puts our mind in ease mode. It turns help fix our sleep schedule. One can use mantras or chant certain verses repeatedly as it helps in getting a good night’s sleep.
These are a few natural ways to get a good night’s sleep. One must also avoid excess napping during the day time as it messes with the sleep cycle. These home remedies are most effective, however, if the problem persists one must consult a doctor.