Breathing

Natural Sleep Solutions for Improved Deep Sleep Tonight and Every Night!

4 Top Solutions to Adopt

Everything you do to care for your body is dependent upon getting enough quality sleep. Sleep deprivation due to various causes like bad diet and stress can cause untold health problems from weight gain to heart disease and even cancer. So natural sleep solutions are called for.
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If you struggle to get enough sleep at night, then your body can’t function to its full potential. It matters not one bit how much you exercise or how great your diet is.
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Yet, many adults and children have a hard time getting the sleep they need. Thankfully, there are many natural sleep solutions you can use to sleep better.
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4 of the top natural sleep solutions are discussed below. 

1. Check Your Sleep Environment

The number one rule for sleeping well is having a comfortable, relaxing sleep environment.
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This starts with a good quality mattress. The general rule is to replace your mattress every seven to 10 years. If your mattress is old, sagging, or if you’re waking up with aches and pains, it might be time for a new one.
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When deciding which mattress to purchase, it’s important to look at the different types which are available. These could include memory foam, latex, innerspring, and hybrid. Each one offers different benefits for different sleep styles. Therefore, it’s important to know the pros and cons before making a selection.
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Most of us shop for just about anything online these days, and shopping for your new mattress is no different really. If you plan to purchase a mattress online, research reviews before making a decision. Additionally, remember to pay attention to warranty and return policies.
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Along with a good quality mattress, the rest of your bedding and nighttime surroundings play a major role in getting proper sleep as well.
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Even something as simple as clutter in your bedroom can make you feel stressed and, subsequently, interfere with sleep.
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Everyone has different sleep preferences. But most people get a more restful night’s sleep in a room which is completely dark, free of noise (except for white noise machines) and a cool temperature.

2. Stick to a Regular Sleep Schedule

Our bodies have a natural circadian rhythm. When we follow that natural rhythm, we get better quality sleep.
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One of the best ways to make sure you’re working in tune with your body is to create a regular sleep schedule. This includes an evening and bedtime routine which you stick to consistently.
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Believe it or not, a good sleep schedule should start early in the day by getting morning light. Then, in the evening, turn down the lights and limit electronics as you get closer to bedtime. This is a signal to your body that it’s time to slow down and prepare for rest. Try to keep your sleep and wake times consistent too, even on weekends.
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Replace evening screen time with activities which help you decompress and feel calm. If you have worries, take time to talk with your partner or write down what’s on your mind. Doing this helps remove worries from your mine so they don’t disrupt your sleep.
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You can also try doing some yoga, which helps to balance the mind and body. Or you could also take a soothing bath and use meditation and breathing exercises to clear your mind before bed.

3. Adjust Your Exercise Routine

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Getting regular exercise can help you sleep better by relieving stress and giving your body the physical activity you need. So set up a consistent fitness routine.
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However, the time you exercise is key. The reason is because exercising too close to bedtime may actually make you feel keyed up and make it harder to fall asleep.
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Take a look at your routine and see if you should try exercising earlier in the day.
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4. Watch What You Eat and Drink

You know that eating right impacts your overall health, and sleep is no exception. Timing is key with food and drinks too, just as it is for exercise.

In general, you want to limit the overall amount of caffeine you consume and cut back or eliminate caffeine later in the day.
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Many people think that a nightcap will help them sleep. However, drinking alcohol before bedtime can actually produce the opposite effect. Even if you fall asleep fast, alcohol can wake you up later in the night.
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Sugar, heavy foods, and unhealthy hydrogenated fats can all prevent you from sleeping well too.
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The good news is that general healthy habits and good sleep habits overlap. So you will sleep and feel better when you implement these strategies into your life.
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When you have trouble sleeping, it’s easy to overthink it to try and find some magic solution. In reality, sometimes all it takes is a slight tweak of your environment or routine to get that elusive sleep you need!
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Article by Julia Merrill
julia@befriendyourdoc.org
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 What are your sleep solutions? Share with us!
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