How to Improve Sleep Quality Naturally: A good night’s sleep is essential to feeling energized. However poor sleep quality can contribute to musculoskeletal pain, fatigue, and concentration problems.
Fortunately, there are many things you can do to improve your sleep quality naturally. Start by making healthy changes to your diet, exercise, and lifestyle. You can also try natural sleep remedies like chamomile tea, melatonin, and tart cherry juice.
Exercise
Studies have shown that people who exercise regularly sleep better at night and feel less tired during the day. This is because sleep is important for the health of your muscles and overall well-being. It also gives you the energy you need to stay physically active.
Aerobic exercises can improve your quality of sleep by increasing your serotonin levels and helping you feel calmer and more rested. Try activities like brisk walking, swimming, or playing sports. Muscle-strengthening exercise is also beneficial for your sleep because it reduces insomnia and improves your ability to fall asleep at night. Try using resistance bands, lifting weights, or even doing push-ups and chin-ups.
Just be sure to avoid strenuous exercise within three hours of bedtime, as this can increase your body temperature and cause trouble falling or staying asleep. A few light exercises, such as yoga, tai chi, and progressive muscle relaxation before bed may help alleviate stress. If you’re unsure of what to do, talk with a fitness professional or healthcare provider who can customize an exercise plan that’s right for you.
Avoid Screen Time
The blue light from electronic screens tricks the brain into thinking it is still daytime and inhibits the production of melatonin that helps us sleep. Therefore, it is important to avoid all devices for at least an hour before bed.
It is especially important to set a consistent sleep schedule to establish the body’s internal clock and optimize sleep quality. Try to go to bed and wake up at the same time each day.
In addition, it is helpful to have a relaxing bedtime routine that includes activities such as reading a book or taking a warm bath. Also, keep all electronics out of the bedroom, and place charging stations in a central location outside the bedrooms.
Parents must prioritize sleep and model healthy habits to their children, particularly around screen time. Additionally, it is important to have open conversations with children about the negative effects of poor sleep and screen use on mental health and encourage them to seek professional help for mental health challenges if needed. This will help them develop a stronger sense of autonomy and self-determination in the face of challenging situations.
Eat Healthy
Nearly everyone suffers a sleepless night now and again. But, if you find that your sleepless nights are happening more frequently than occasionally, talk to your doctor about possible causes. Long-term sleep deprivation can increase your risk for heart disease, obesity, and even dementia.
Your food choices can make a big difference in your quality of sleep. A few changes to your diet can help you fall asleep faster, stay asleep longer, and have a more restful sleep.
Foods that are high in tryptophan, which leads to serotonin production, have been linked to better sleep. Milk, turkey, chicken, and pumpkin seeds are good examples of foods that contain tryptophan. Fresh herbs, like basil and sage, also have a calming effect.
The nutrient magnesium has been linked to better sleep, and foods that are rich in this nutrient include green leafy vegetables, beans, nuts, and avocados. You can also supplement with the amino acid glycine, which studies show has a relaxing effect on the body, and valerian root extract, which helps promote sleep. Avoid spicy, fatty, or greasy foods right before bedtime, and keep your caffeine intake to a minimum.
Avoid Alcohol
It’s important to avoid alcohol before bed to improve sleep quality. Alcohol can disrupt circadian rhythms and reduce REM sleep, which is necessary for a restful night’s rest. It also decreases the amount of slow-wave and deep sleep. This can lead to the next-day feeling of fatigue, even if you’ve been able to sleep through the night.
Drinking alcohol can also delay sleep onset, which can make it difficult to fall asleep. It can also cause nighttime bathroom trips, which may interrupt your restful sleep cycle. Finally, it can increase the amount of waking during the night. This can interfere with a normal sleep schedule, leading to chronic sleep issues over time.
Consuming alcohol close to bedtime increases the peak BAC (blood-alcohol content) and decreases the amount of time spent in each of the sleep cycles. It can also negatively impact REM sleep by blocking certain chemicals that promote sleepiness and increasing levels of adenosine, which inhibits the brain’s natural sleep-wake cycle. Moreover, consuming foods and drinks high in sugar or caffeine can further exacerbate these effects.
Create a Relaxing Environment
A calming sleep environment is important to help promote restful nights. Your bedroom should be dark, cool, quiet and comfortable. It’s also important to declutter your bedroom and remove any distractions. This includes important work documents, busy artwork, or any items that might remind you of stressful events. A cluttered room can cause stress and anxiety, which isn’t conducive to sleep.
Try to establish a relaxing bedtime routine that includes a short meditation or prayer, reading, or listening to soothing music. You should also avoid taking long naps in the afternoon or evening as they can disrupt your natural circadian rhythm and sleep cycle.
Using essential oils can also help create a calming sleeping environment. Some scents like ylang-ylang and jasmine have been known to induce relaxation and help improve sleep quality. Try putting these essential oils in a diffuser and placing them in your bedroom. The soothing scent will be released throughout the night, helping you to fall asleep quickly and stay asleep longer. The calming scent will also reduce feelings of stress and anxiety and increase your overall sense of well-being.