It's true, sleep does a body good, but for many people getting their eight hours is no easy task. So before popping your next sleeping pill, try these simple tips to support a relaxing and rejuvenating rest.
Exercise-
Cardio helps reduce stress and can burn off excess tension. Since it can also be stimulating, for some, it's best to save it for the morning or afternoon.
Relaxation-
Meditation, yoga, tai chi, deep breathing, or hot baths can promote a better night's sleep as they allow your mind and body to experience a deeper state of relaxation.
No caffeine past noon-
Caffeine is a stimulant and those with sleep troubles would benefit from cutting it out or reducing it. If you are going to drink coffee or tea, stick to that morning cup, so the effects have time to wear off.
Sleep in a dark room-
Melatonin is a hormone which is necessary for deep sleep. It is available as a supplement, but first try increasing its production naturally. In the scope of human history light is a relatively modern invention, for thousands of years we fell asleep when it got dark. There were no alarm clocks, computers, or street lights to interfere with our sleep. Our body still requires darkness to produce the right amount of melatonin. Try using blackout curtains, a natural light alarm clock, and avoid falling asleep with the TV on.
Stick to regular sleep schedule-
Going to bed at the same time each night allows your body to get into it's natural sleep-wake cycle.
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