Sleeping is important for your health and sanity, but with the busy lifestyles people live today it can be difficult to get the amount of sleep needed. Most adults need to sleep between 7 1/2 to 8 1/2 hours every night. Some simple ideas to help you get the sleep you need include keeping the room slightly cooler, around 68 to 72 degrees Fahrenheit, going to bed and waking up at the same time and keeping good nighttime routines.
We all want to feel refreshed in the morning, the way we only can if we had a good night sleep. The easiest way to go to sleep quickly is to eliminate stress and worry from your mind. That’s probably easier said than done for most people, so we came up with some other natural ways to help you get the sleep your body needs.
So how can we get a restful sleep to feel energetic and ready for the day?
In our 24/7 society, far too many Americans see sleep as a luxury rather than a necessity. We have no problem spending long hours at work and then adding other activities that can turn a busy day into a positively grinding experience. Something’s got to give, so we delay our mental and physical recharge and skimp on sleep. When we finally do lie down, our busy minds aren’t always so willing to rest.
“Insomnia is a complex condition often caused by a number of factors,” says Qanta Ahmed, MD, a sleep specialist at the Winthrop-University Hospital Sleep Disorders Center in Mineola, N.Y. “Addressing those factors often requires lifestyle and environmental changes.”
No matter what its cause, insomnia is the most common sleep complaint among Americans. According to the National Sleep Foundation, 30% to 40% of adults say they suffer from occasional insomnia. And 10% to 15% of Americans say they have trouble sleeping all the time.
When insomnia strikes, one option is to try prescription sleep aids. But there are a number of other effective natural sleep remedies available to you. Lifestyle changes, as well as foods, supplements, and herbal supplements may help you get restful sleep.
Here are 7 simple tips to help you naturally feel relaxed and get to sleep easier every night. Find what works for you.
1. Use scents like Jasmine and Lavender to help you sleep.
Essential oils, such as lavender, jasmine, sandalwood and ylang ylang, are relaxing choices in aromatherapy that can help you sleep. Try a spray like Ruby Blaise‘s Calm Mist with a soothing blend of lemon, lavender and vanilla essential oils.
2. Chamomile Tea is an old standard for relaxation.
A simple and tasty way to help you relax before bed. With it’s rich apple scent and soft honey notes, try the Organic Chamomile tea from Two Leaves and a Bud Tea Company. Relaxing never tasted so yummy!
3. Wear your birthday suit!
It can be surprising how a simple clothing change, or lack thereof, can help you sleep better. If you’ve been wearing heavier fabrics like flannel or cotton, you might want to try something that breathes better like bamboo. And if a change in your pajama’s doesn’t work, try sleeping in your birthday suit. It might be the thing you need to get more relaxed.
4. Mediate and slow down your breathing.
It’s important to relax before your body is able to fall asleep. Deep breathing might be the key to helping you sleep all night. If you find your mind starts thinking and keeping you up, just start concentrating on your breathing and find yourself relaxing. This can even be done in bed.
5. Leave your laptop out of bed.
Remove the clutter and stress from your bed. Keep your bedroom, and especially your bed, free from anything that is not relaxing and sleep inducing. Office supplies and a desk are anything but relaxing.
6. TV can stimluate your brain and keep you wide awake.
Some people can easily fall asleep with the television on, and may even need it to help them fall asleep. However, if you find yourself more awake after watching a midnight movie or night talkshow, take the hint and turn it off before bed.
7. Avoid the caffeine and sugar before bed.
Snack smart before bed and avoid the obvious choices that will keep you awake and alert. Some good snack options are cheese and nuts.
These are a few easy ways to get started sleeping better and many you can start tonight. Try a couple out and figure out what works best for you.