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Five Easy Tips to Help You Sleep
If you are having difficulty sleeping, then there are a number of natural remedies that you may wish to try before you see a doctor. These are simple changes that do not involve you taking any medication.
Reduce stress levels
One of the main reasons why people often have trouble getting to sleep is due to high levels of stress. Whether it is related to your work or home life, stress will play on your mind and prevent you from being able to relax.
There are several things you can do in order to reduce your stress levels and be able to get a proper night’s sleep.
Exercise provides a great physical outlet for stress as it means you can work out any excess tension you are feeling. Find an activity that you enjoy doing, as this means you will continue to do it on a regular basis and not become bored.
Exercise can also help you to sleep better, particularly if you exercise about three hours before you go to bed. Aerobic exercise is the best for this, though any form of physical activity is better than none.
Meditating for stress relief
Another effective way of relieving stress and helping you to get a good night’s sleep is to meditate before you go to bed. Meditation increases the levels of melatonin produced by the body, which is the chemical that regulates sleep and means that you wake up refreshed instead of still being tired. It also increases the levels of a number of other body chemicals that are important in reducing stress. Therefore, meditation can both directly and indirectly impact on your ability to sleep properly, by increasing melatonin and reducing stress.
Sort out your sleeping environment
This may be as simple as wearing an eye mask to block out excess light, or using earplugs if noises are disturbing you. These could provide a quick, easy solution to your sleeping problem. However, you may also want to think about whether it is time to change your mattress too. If it has become too soft to support your body properly, or you can feel lumps where the springs are, then you need to replace the mattress. Changing the pillows so that they do not place a strain on your neck could also help you to sleep better.
Avoid caffeine and alcohol
Caffeine is a stimulant, so drinking this before you go to bed will prevent you from getting a restful night’s sleep. Avoiding caffeinated drinks such as tea and coffee in the afternoon and evening will avoid this problem and allow you to relax more easily. Try decaffeinated versions of your favorite drinks, which should taste similar but not include the stimulants.
Alcohol may help you to get to sleep initially; however, it is likely to result in you waking up during the night and being unable to get back to sleep, or waking in the morning and feeling as though you have not slept properly.
For this reason, if you are trying to combat sleeping problems, alcohol is something that you should try to avoid, particularly just before you go to bed.
In order to achieve a proper night’s sleep, avoiding both caffeine and alcohol, along with any other stimulants, before you go to bed will be extremely beneficial.
These are a selection of natural remedies that should help you to overcome your difficulties sleeping. They are unlikely to work immediately, but persevere and you will notice an improvement over time as your body becomes accustomed to your new routine.