According to the CDC, more than one in every three adults across the U.S. routinely sleep less than six hours each night. That’s pretty bad news, because the benefits of sleep can range all the way from better heart health, reduced stress, and enhanced weight loss, to better memory capacity!
Rather than turning to your doctor for help with your poor sleeping habits, we’ve put together some tips that could help you to overcome insomnia naturally. Let’s take a look.
1. Have a Routine
It might be tempting, but if you sleep through until noon every weekend, you’re going to disturb your biological clock and cause some pretty significant sleeping problems. Going to bed at the same night, even on the weekend, and other days off should help to establish a natural sleeping and waking pattern that reduces the amount of tossing and turning needed for sleep!
2. Get More Exercise
Research shows that people who were suffering from a sedentary lifestyle, who begin to get more exercise around four times each week can improve their sleep quality from poor to great. Adapting your lifestyle from a former couch potato into a regular exercise fan can allow you to enjoy better sleep, more energy, and fewer symptoms of depression too!
3. Adapt your Diet
If you cut out some of the drinks and food that contain caffeine that you regularly find in your diet, such as chocolate, soft drinks, and tea or coffee, then you should experience better sleep. Additionally, it’s a good idea to make dinner your lightest meal, and finish up a few hours before bedtime if you can. Skip heavy or spicy foods that might lead to indigestion or heartburn!
4. Quit Smoking
Studies have found that smokers are four times more likely to suffer from periods of bad sleep than those who don’t smoke. Researchers from Johns Hopkins University attribute this behavior to the stimulating effect of nicotine, and the nighttime withdrawals that people regularly suffer. Smoking also exacerbates sleep apnea and other disorders like asthma.
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5. Avoid Alcohol
Finally, alcohol can make you feel sleepier to begin with, but it actually disrupts your natural pattern of sleep, and damages the brainwaves that help you to feel more energetic in a morning. Although your alcohol might help you to drift off to begin with, it will metabolize quickly and push you to wake up in the middle of the night feeling restless.