A good night’s sleep is vital to both your mental and physical health. Unfortunately, many people still suffer from sleepless nights due to a number of factors. In these trying times, it can be difficult to let go of the worries keeping you up at night. There are several things you can try at home, however. Here are some natural ways to help you finally sleep your way to better health.
Natural Light at Natural Times
Your body’s natural clock responds to light and darkness as times to be awake and times to be asleep. Everyone has an internal routine known as your circadian rhythm which controls your brain, body, and hormones. Exposure to sunlight helps keep this healthy and regular. Natural light stimulates the brain to make serotonin, and darkness causes melatonin to be released. Melatonin acts on receptors in your body to encourage sleep. It’s better for your sleep pattern to get more bright light exposure during the day to give you energy and at night your sleep quality will improve. Avoid too much exposure to “blue lights” in the evenings on the other hand, such as PC and TV screens.
Natural Alternatives to Caffeine
Caffeine is a stimulant and while it does have many reported health benefits, one of its main uses is to give you energy. While it’s a great pick me up during the day, this could keep you awake at night, unfortunately. Caffeine stays in your body for roughly 6-8 hours, so think about this when you go to bed at night. Try to avoid caffeinated drinks like coffee, tea, and cola later in the day. Opt for a decaf option or try out some healthier beverages. Matcha and kombucha are popular substitutes that are trending right now. There are plenty of fun alternatives to coffee.
Natural Remedies and Herbs
There are also herbal supplements you can take to help you sleep. Valerian root is commonly taken as a natural treatment for symptoms of anxiety, depression, and menopause. Lavender oil is also a popular choice. Its soothing fragrance is believed to enhance sleep. You could even make your own potpourri sachets with some dried natural herbs. Try planting some of your own herbs at home. There are plenty of herbal remedies you can grow in your own garden. Alternatively, there’s a range of dab rigs online. It’s always a good idea to at least speak to somebody in your local pharmacy for their advice on all supplements and essential oils.
To help you relax, it’s important to stay active as well. It’s best to get some exercise a few hours before bedtime at least. Physical activity, in general, is very beneficial so you can take your pick of the sport or workout that you enjoy best. You can even try out some relaxation techniques afterward like yoga or mediation. Sleep is fundamental to your health and should always be a priority. Make sure quality sleep is at the top of your self-care list this year.