A good night's sleep sometimes feels like the most elusive talisman in modern life. Getting 8-10 hours a night is out of reach for so many of us and yet, with the right lifestyle changes and routine, is more easily attainable than you may think. If you’re suffering with chronic insomnia, we always recommend speaking to your healthcare professional to check for any underlying causes. But, if you simply want to fall asleep quicker, stay asleep longer and wake up feeling more rested, here are 4 natural ways to improve your sleep now.
On average, our bodies lose 1 litre of water and electrolytes through evaporation. When we wake up, we are naturally dehydrated - one of the main reasons why you should start your day with a glass of water. If we continue to forgo water, sending our bodies into dehydration, we risk setting off discomfort symptoms that make it harder to sleep deeply. These include muscle spasms, cramping, headaches and dry mouth.
Historically, our bodies ran on the same cycle as the sun. We rose when the day started to get warmer and went to bed when the colder weather came in the evenings. One natural way to improve your sleep is to imitate this - and exercise is a brilliant way to do so. When we exercise, our body temperature increases. As it cools, our body begins to relax itself for bed. It’s important that you make sure to leave enough time before bedtime and engage in moderate-intensity activities like yoga, walking or stretching.
Melatonin is the hormone that our pineal glands produce which controls your sleep cycle. With age and certain diseases, our ability to produce the right levels decreases, causing difficulty when falling asleep. Melatonin supplements are synthetically manufactured in a lab. They act on the receptors in the body and add to your existing levels. It’s worth noting that these supplements are a temporary solution to relieve occasional insomnia.
As we mentioned above with exercise, our bodies depend on temperature and light to lull us into the right conditions for sleep. We sleep better when rooms are slightly cooler and darker. Research shows that the average optimal temperature is around 19°C but this will vary with every individual. There is also evidence that suggests a link between a reduction in slow-wave sleep and REM sleep when in higher temperatures. Therefore, you should cool down your bedroom and pull the blackout blinds shut to get the best night's sleep.
Here at Natural 4 Life, we have a range of sleep and relaxation products to help support you in getting the best sleep possible. If you have any questions or would like to speak to a member of the team, please get in contact here today.
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