Our bodies need eight hours of sleep every night to operate at peak performance. But few of us are actually hitting that goal.
Most Americans average only 5.7 hours of sleep each night. This lack of sleep interferes with our work and social lives by making it difficult to focus and retain information. Even worse, it’s negatively impacting our health in a number of ways, including causing cognitive decline, obesity, and high blood pressure.
The good news? You can improve your sleep without needing to resort to medication. Here are a few natural methods of improving the quality of sleep you get nightly.
Try Taking Melatonin Supplements
Every night, our brains produce a hormone called melatonin in response to darkness. It maintains our 24-hour circadian rhythm and helps us fall asleep. If you’re struggling with insomnia, a small amount of extra melatonin can help.
Melatonin supplements are available in vitamin and mineral supplement aisles in drug stores across the country. They come in a range of forms, such as tablets and gummies, and are available in a range of doses. Usually, however, you only need to take about one to three milligrams of melatonin two hours before your bedtime if you’re experiencing conditions such as jet lag or insomnia.
Be sure to consult with your doctor before beginning to use melatonin or any other holistic remedies for sleep.
Keep Your Bedroom Cool
Hot days can be unbearable — especially when you’re trying to fall asleep.
Your body’s circadian rhythm operates an internal clock. It relies on cues such as light exposure and body temperature to determine when it’s time to release melatonin and wind down before bed. Our body temperature actually begins to drop roughly two hours before our typical bedtime, and continues to drop about two degrees throughout the night as we sleep.
A toasty bedroom can disrupt this process. To ensure you get a good night’s rest, aim to keep your bedroom between 65 and 70 degrees.
Limit Exposure to Light
We mentioned it earlier, but it’s worth repeating: Light exposure can throw a wrench into our body’s circadian rhythm, making it difficult for us to fall asleep and stay asleep.
In recent years, you’ve probably read articles about the importance of limiting phone use at night. It’s good advice. Our brains can misinterpret the blue light from our phones as sunlight, which can prevent our bodies from going through the natural processes that take place every night in preparation for sleep. Overexposure to blue light in the hours leading up to our bedtimes can make it challenging to get some shuteye.
It’s also wise to avoid light exposure if you happen to wake up at night. If, for example, you need to use the bathroom in the middle of the night, try to use a flashlight rather than turning the bathroom lights on.
Focus on Managing Your Anxiety
Nearly one-fifth of Americans have an anxiety disorder. The tens of millions of people nationwide who struggle with anxiety can attest to how it impacts seemingly every part of their lives — including sleep.
Those who suffer from anxiety often struggle to fall asleep because of their tendency to ruminate over their concerns. This can, in turn, create an additional source of anxiety: a fear of being unable to fall asleep at night.
While anxiety can be a debilitating condition, there is hope for those experiencing sleeplessness related to it. Traditional coping skills for anxiety can have a transformative impact without requiring significant lifestyle changes. These skills include:
- Exercising regularly in the morning or afternoon.
- Avoiding long naps during the day.
- Only consuming caffeine early in the day.
- Leaving the bedroom temporarily if you are unable to fall asleep after 20 minutes and only returning when you begin to feel tired.
Practice Meditation
The benefits of meditation are undeniable. It can reduce stress and anxiety while lengthening our attention spans. It can also help us fall asleep.
Mindfulness meditation, in particular, can block out negative emotions and clear our minds as we prepare to fall asleep. It’s also easy to do. Generally speaking, mindfulness meditation consists of deep breathing and intentionally focusing on the present. As thoughts enter your brain, you acknowledge them but don’t become consumed by them. Throughout a meditation session, you can use your breathing as an anchor if you get stuck on a certain thought.
There are many mindfulness meditation apps available focused specifically on sleep. Find the right one for you and try it out for yourself.
A Restful Night of Sleep Is Possible
If you’re someone who struggles with sleep, know you’re not alone. Rather than making sleeplessness a source of frustration, try out a few of the techniques above. Soon enough, you’ll be waking up feeling fresh and rested.
Infographic provided by Bel Furniture, a top furniture store in San Antonio TX
