Every living organism, regardless of whether it is an animal or a human follows a circadian rhythm. However, it is a fact that human beings sometimes cannot follow this cycle strictly due to various circumstances.
Causes of sleeplessness
Few of the reasons include work stress and commitments, illness, busy schedule, attending new born, any kind of emotional upheaval that might include a separation, divorce, or loss of a loved one. There are times when you are switching jobs or relocating to another place. The so called “fear of the unknown” is likely to impact this cycle too.
As a result, you tend to spend sleepless nights. And if this schedule or routine continues for several weeks and months or even years, you fall prey to spending sleepless nights or insomnia.
Quick fixes are risky and habit forming
There are quick fixes, though like popping pills that helps you to fall asleep. But these medicines are not good for health in the long run and it is best in the interest of your health to adopt a lifestyle that will help you to sleep naturally without much effort. This is exactly what has been dealt in this write up. So, read on for better insight.
Natural ways to sleep better
Given below are few measures that you can take to get a good night’s sleep and lead a healthy lifestyle-
- Don’t defy circadian rhythm
As mentioned above, there is a circadian rhythm that everyone follows. Try to adhere to the rhythm as much as you can. Go to bed and get up at the same time daily. And make sure you make this a habit. This applies for your weekends too. If you have a habit of sleeping during the afternoon, limit the time to just 10 minutes to 15 minutes.
- Watch what you eat
What you eat during the day time matters a lot. Most importantly, what you eat just before bedtime is even more important. Ideally, you must keep a watch on your intake of caffeine and nicotine. Also, smoking can keep you awake for a long time. Try not to indulge in a heavy and spicy meal at night or take alcohol before you retire to bed at night. Another reason for not falling asleep at night is if you happen to drink a lot of water during late evening, you tend to visit the restroom too often at night. It keeps you awake and up.
- Relax and unwind
No matter how hard your day has been, just remember, there is a new dawn, which might bring with it endless positivity and hope. Keep a positive frame of mind, which is much better than popping those harmful pills. In fact, even the most reputed manufacturers of different drugs, regardless of whether they are medicines or research chemicals are of the opinion that too much of these pills taken orally can cause adverse effects in the long run. It might make you addicted and habit forming.
- Make your environment sleep-friendly
One of the prerequisites for a peaceful and complete sleep is to prepare your environment. There are few techniques that ensure you get a better sleep. These include deep breathing exercises and muscle relaxation. You can also read a book, listen to soothing music, and pamper yourself with a warm bath sprinkled with some mineral salt or lavender essence.
- Exercise regularly
Symptoms of insomnia are alleviated to a great extent if you have a habit of exercising on a regular basis. Studies have proved the more vigorous your exercise, better are the “sleep promoting effects.” So, follow an exercise regimen that suits your schedule and body structure and also your medical condition.