Are there times when you struggle to fall asleep? You lay in bed and eventually doze off, only to be awakened hours later by the sound of your alarm clock. You may find yourself exhausted throughout the day and with a sense that you can’t wait until it’s time for you to go to bed. Despite having 8-9 hours every night, some people still feel they don’t get enough sleep at night. 

This article will discuss six healthy and natural methods you can use that will help improve the quality of your sleep and help you wake up more refreshed in the morning.  

1. Exercise regularly

Exercise is one of the best ways to improve sleep quality because it regulates your body’s circadian rhythm. When you exercise, you prevent your core temperature from dropping too much while you sleep. Your brain thinks you are still in the sunlight, so it keeps you awake when your body clock says it should be sleeping. One of the tips and resources shared by this website is to do light exercise before going to bed. If possible, go for a light run or walk outside before bed, but if not, try walking laps around the house or just doing some stretches. 

Aerobic exercises like biking and swimming can also promote better sleep by increasing blood flow, which encourages healthy circulation throughout your entire body. This is especially important if you have problems with insomnia, restless leg syndrome, or any other sleep difficulties.

2. Avoid heavy meals before sleeping

It has been said many times before but must be repeated here: avoid eating heavy meals right before going to bed. If you find yourself feeling sluggish and sleepy after eating dinner, this is your body telling you not to eat such foods late at night because they’re difficult to digest and can strain your system while trying to rest. You should eat one or two hours before going to bed; this applies especially if you are planning to go to sleep near or after 10 PM.

3. Make Your Bedroom Comfortable

You spend a lot of time in your bedroom, especially when you’re sleeping, but do you ever actually think about how comfortable it is? A room that’s too hot or cold has negative effects on the quality of your sleep. In order to get comfortable at night, set your thermostat to around 70 degrees Fahrenheit (21 degrees Celsius). You might be tempted to crank up the heat because you’re cold, but wearing more clothes is a much better solution. Instead of turning up the heat, try adding an extra blanket or two. 

Alternatively, if you can’t fall asleep because your room feels too hot or sticky, get some fans to circulate the air. A fan will make it feel cooler without actually lowering the temperature in the room, so you won’t have to risk getting chilly while you sleep. The ideal humidity level for sleep is around 45%, so keep that number in mind while you adjust your thermostat and use your fans.

4. Avoid Stimulants 

Not all stimulants are obvious, so keep track of everything you consume before bedtime. Caffeine is well known to have a negative impact on sleep, but did you know that chocolate has caffeine too? The dark kind contains less than milk chocolate does, but if you eat two or three Hershey’s Kisses before bed it can still affect your sleep. Smoking nicotine only takes an average of 7 minutes for the body to process, so if you have trouble falling asleep at night and are smoking regularly, it’s probably not going to work in your favor. 

Also, be aware that most painkillers that contain acetaminophen also contain caffeine in addition to whatever else they’re treating, so if you have a headache, ask your doctor about some over-the-counter options that will work just as well without the caffeine. It’s also a good idea to stick with non-carbonated beverages at night since too much gas can cause discomfort and indigestion.

5. Invest in a mattress that is right for you 

Many people don’t realize how important it is to invest in the mattress they sleep on; more than half of your life is spent resting on it, after all. This means that you should choose a bed that best suits your physical needs and sleeping habits. 

For example, if you are someone who sleeps on their back, sleeping on an excessively firm bed may not be comfortable for you because it can place too much weight onto your spine, which might cause pain or discomfort when waking up the next morning.   It would be better to purchase a softer mattress with some degree of firmness as not to put excess pressure on your back.

6. Eliminate noise

You should eliminate as much external noise as possible by using appliances such as a fan, white noise generator, or earplugs. This will help you concentrate on falling asleep and sleeping better at night.

You can sleep well at night if you follow these six rules. Following them will help you relax your mind and body at the end of a long day so that when it comes time to head to bed, you’ll feel refreshed and ready for a good night’s rest.