How to sleep better at night naturally: Top 05 tips
Everyone has a time in his life when, even he has the comfiest bed and comfort to sleeping, falling asleep seems a problematic task instead of a natural and automatic brain response when night falls. And while it is not deadly as cancer, not getting enough amount of sleep causes fatigue and low energy that it has been among the several hurdles that make one’s daily performance tumbles down to zero, especially with how tight and fast time flies day after day.
On the brighter side, through numerous studies and surveys, scientists and researchers have found methods how to eliminate as well as prevent having sleep difficulties. From therapies and over-the-counter pills to holistic and natural medication such as transforming the bedroom into a sleep sanctuary, folks can now manage and combat insomnia.
The Science Behind Sleep Difficulty
Difficulty in sleeping, based on different studies, is a negative response of the brain and the body due to multiple factors affecting the person. Being unemployed, having low income, low education, stress, smoking, drinking, physical and mental health issues, and having a limited physical movement are just a few of the many factors distressing one’s sleep routine. However, studies suggest that age does not affect one’s sleeping problems rather the chance of having insomnia increases as age does. Moreover, a person who experiences sleeping difficulty due to external factors is not severe as one who suffers from insomnia due to the unbalanced response of wake and sleep system.
The brain, which is the largest and most complicated organ in the body, is responsible for regulating one’s sleeping and waking routine. And it has two systems that influence both patterns: the wake and sleep system. The wake system provides and sends out signals that set the mind into the active and alert state while the side of sleep is responsible for sending out messages that calm the mind to fall and stay asleep. Both aid a person to perform daily tasks. But when one overlaps the other’s duty, say the wake system would not slow down and still signals the brain to stay alert even at night, the other side would not be able to do its job. As a result, the person experiences insomnia or sleep difficulty.
Top 06 tips on how to sleep at night naturally
01. Give Your Bedroom a Makeover for a Better Night Sleep
There are a lot of over-the-counter medicines that promote good night sleep. Although they are safe, some experts suggest that a sleep-inducing bedroom interior can effectively help in easing one's difficult to sleep. And rather than depending on lab drugs, a bedroom makeover is a natural and excellent substitute. So before opting drugstore pills, consider the following tips on how to transform your bed space into a sleep sanctuary.
02. Dim the Room and Keep It Cool
Studies have found that if a person basks in light before or during bedtime, it tends to suppress the melatonin which is responsible for regulating the wake and sleep system. Hence, a dimmer room is essential if one wants a good night sleep.
For a better sleep at night, consider using blackout window blinds or thick full curtains to maintain the dark shade of the room, especially if your window lets the light in every morning. And while some folks like to extend their living to the bedroom, for a sleep-inducing bedroom it is a no-no. So make sure that you turn off all lights and electronics, especially the gadgets before you sleep. But if you think you need lights to go to the toilet, integrating a motion-sensor under-bed lamp-twist lightnings are helpful.
Additionally, a study shows that the body responds calmer if the temperature is around 60-68 degrees Fahrenheit. So to optimize your night rest, keep your sleep sanctuary in cool (not cold) temperature.
03. Remove All Clutter
A messy, cramped and cluttered room is a stressful sight to see that can distract you from dozing off. There is no way one can calm down in a chaotic place. So to help your mind to calm down at night, always make sure to clean the room every day before bedtime.
Some things like computers, TV, exercise equipment, too many frames and photographs, says DeAnna Radaj of Bante Design, are not necessarily needed in the bedroom but folks love to incorporate with their bedroom as an extension of their living area. To maintain the serenity of your bed space, keep in mind that your room is only for comfort and rest. Get rid of unnecessary stuff.
04. Get the Right Bedding
Right bedding does not mean you have to spend a lot of money just to purchase that expensive comforter you found in the store. For you to get the right one, it is essential to know the materials used and properties first. Some fabrics like silk, wool, bamboo, cotton, and linen have a moisture-absorbing feature that helps in wicking excess moisture to keep the person sleeping comfortably. As the same way, silk comforter has moisture-absorbing feature. On the other hand, bedding made from fabrics like polyester and synthetic satin do the opposite that makes the person feel warm.
05. Repaint Your Bedroom Walls with Cooler Shades
The color of your wall’s room is essential in making you fall asleep at night. To maintain the tranquil atmosphere around your bed space, consider repainting the walls with shades that are serene and cool for the eyes. Colors like blue, grey, green, silver and neutral tones are those that help to relax the mind and the body. This way, you can doze off quickly right after you lie in bed.
06. Let Your Bedroom Have a Feast of Smell
Eyes are not the only sense that makes a person feel relaxed; the sense of smell can make too. And just like the eyes, your nose can also have a feast of smell. Apart from it makes the entire room smell good, it is also efficient in setting the mind and body to relax. So to complete the aesthetic of your sleep sanctuary, consider burning aromatic candles and incense. You can opt for the natural smell of flowers such as Lavenders and Jasmine or human-made fragrance.
Difficulty in sleeping is a severe problem that one needs to cure, and if fixed, prevent it from coming back. It does not just slow down one’s ability to perform daily tasks, but it can also influence the physical and mental health of the person. Good thing there are various ideas and alternative solutions laid down to fix it.