With many of us working from home and/or limiting our time spent in public because of COVID-19, getting a good night’s sleep can be harder than ever.
Now that we’re working and eating and sleeping in the spaces day-in-and-day-out, it can be hard to shut off at night. And that can be a big problem for your health.
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.
GET THE BEST NIGHTâ€™S SLEEP NATURALLY USING THESE TECHNIQUES
The National Sleep Foundation
recommends adults age 18-65 get 7-9 hours of sleep per night; unfortunately, one study
shows that the average adult gets only 6.8 hours of sleep a night. In your quest for the perfect nightâ€™s sleep, you may be wondering how to get the best nightâ€™s sleep naturally. There are several natural techniques for increasing your sleep quality & quantity!
HEALTHY EXERCISE HABITS FOR THE BEST NIGHTâ€™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.
Try yoga for aÂ drug-free, natural
way to gain and maintain a restful night’s sleep. This peaceful exercise will also improve strength, flexibility, and relax tense muscles that can prevent deep sleep. Specifically targeted yoga poses help to relax tight muscles and work out knots that come from sitting in your house all day. Forward bends and spinal twists also help to promote blood flow to your abdominal area to help your digestive system.
Have you ever been in bed exhausted but could not stop your mind from wandering? Your nervous system could be impeding your sleep. Consider trying uttanasana, halasana, and savasana yoga poses to decrease activity in your nervous system and increase blood flow to your brainâ€™s sleep center. By adding yoga to your daily routine and achieving deep sleep, you can dramatically lower your stress and anxiety
NUTRITION FOR GETTING THE BEST NIGHTâ€™S SLEEP NATURALLY
In order to help reinstate yourÂ natural sleep cycle
, consider eating a balanced diet and making dinner your lightest meal of the day. Stop ingesting caffeine and processed sugar by mid-afternoon and stay away from spicy or fatty foods that can cause indigestion or heartburn.
You could also try eating smaller nutritious meals evenly spaced throughout the day. If you eat a large meal at the end of the day, you tend to have an excess of energy that may keep you awake. Eating fish for dinner can 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 nightâ€™s sleep naturally might also mean cutting back on your alcohol intake. Alcohol can also disrupt your sleep pattern. 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-to-moderate levels of intermittent sound can provide you a consistent backdrop for a peaceful rest. That ambient noise can help cover the noise 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. Try white noise or rain or ocean sounds.
If you still arenâ€™t getting your best nightâ€™s sleep naturally, you may need to look at other natural causes. Stress, anxiety, and/or depression 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 nightâ€™s sleep naturally!