Imagine yourself waking up, alert and nearly happy with the world and your role in it… A good night’s sleep has never been more coveted than it is today in our fast-paced culture! Tragically, getting the best night’s sleep has become a constant battle for many Americans. Lack of sleep has become a common staple in the modern world. According to the U.S. Centers for Disease Control and Prevention, millions of Americans suffer from sleep problems. As one of the leading health concerns in the US, sleep deprivation affects one in two-thirds of the population.
Naturally getting the best night’s sleep may not be easy at first but waking up refreshed and ready for your day will make it worthwhile! The National Sleep Foundation recommends adults age 18 -65 a sleep, range of 7-9 hours; unfortunately, one study shows that the average adult gets only 6.8 hours of sleep a night. In your quest for the perfect night’s sleep you may be wondering how to get the best night’s sleep naturally. There are several natural techniques to increasing your sleep quality & quantity so you can wake up ready to conquer the world!
Get the Best Night’s Sleep Naturally Using These Techniques
Healthy Exercise Habits For the Best Night’s Sleep
Yoga is perfect for low-impact exercise while the meditative aspect allows you to relax and de-stress from your day making it easier for you to silence your mind at night. Before recent years the benefits of yoga and meditation were rarely considered relevant by the world of medicine but have now emerged as reliable tools with tangible evidence.
Try yoga for a drug-free natural way to gain and maintain a restful night sleep. This peaceful exercise will also improve strength, flexibility, and relax tense muscles that can prevent a deep sleep. Specifically targeted yoga poses help to relax tight muscles and work out knots that were a result of a highly stressful day. Forward bends and spinal twists also help to promote blood flow to your abdominal area to help your digestive system and sleep.
Have you ever been in bed exhausted but could not stop your mind from wandering, this can be attributed to your nervous system impeding your sleep. Consider adding uttanasana, halasana, and savasana poses to your sleep ritual to decrease activity in your nervous system and increase your blood flow to your brain’s sleep center. Also by adding yoga to your daily routine and achieving a deep sleep, you can dramatically lower your stress and anxiety levels naturally allowing you to get the best night’s sleep possible!
Nutrition for Getting the Best Night’s Sleep Naturally
In order to help reinstate your natural sleep cycle consider eating a balanced diet and make dinner your lightest meal of the day. Cutting out caffeine and processed sugar by mid-afternoon and stay away from foods that can cause indigestion or heartburn such as spicy or fatty foods.
Try eating smaller nutritious meals evenly spaced throughout the day. If you eat a large heavy meal at the end of the day, you tend to have an excess of energy keeping you awake. Eating fish for dinner will naturally help your body produce melatonin. Jasmine rice, kale, and yogurt are also great foods that will help you fall asleep, stay asleep, and wake up rejuvenated.
Getting the best night’s sleep naturally might also mean cutting back on your alcohol intake. Alcohol will also disrupt your sleep pattern and brainwaves preventing you from waking up refreshed. A nightcap might aid initially, but you are likely to wake up during the night and have difficulty falling back to sleep.
How Ambiance Affects Your Sleep Cycle
Low-moderate intermittent sound can provide you a consistent backdrop for a peaceful rest. Sleep ambiance can help to naturally cover the noise pervading from the street outside or the creaky pipes in your home. Consider using a mobile application to track your sleep and provide you with low, soothing sounds to minimize noise pollution. While white noise is a moderate intermittent noise level that provides a peaceful rest the sound of falling rain or ocean sounds can also improve the quality of your sleep.
If you still aren’t getting your best night’s sleep naturally, you may need to look at other natural causes. Your lack of sleep can be linked stress, anxiety, and depression which can cause insomnia, sleep apnea, and narcolepsy. Prolonged sleep deprivation will increase your risk of heart disease, stroke, and other serious health concerns. Take these natural sleep inducing techniques to heart and find what works best for you so you can get the best night’s sleep naturally!