5 Natural Ways To Sleep Better

More than one-third of UK adults routinely sleep fewer than six hours a night. That’s bad news because the benefits of adequate sleep range from better heart health and less stress to improved memory and weight loss. Stop loading up on caffeine or sneaking in naps and use the below top tips to help get the shut-eye you need to manage your health.

1. Develop a sleep routine

It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock and reduces the amount of tossing and turning required to fall asleep.

 

2. Move it!

 

Researchers in Northwestern University’s Department of Neurobiology and Physiology reported that previously sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good. These former couch potatoes also reported fewer depressive symptoms, more vitality, and less sleepiness during the daytime. Just be sure to wrap up your workout session several hours before bedtime so that you’re not too revved up to get a good night’s sleep.

 

3. Change your diet

 

Cut out the food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate, by mid-afternoon. Make dinner your lightest meal, and finish it a few hours before bedtime. Skip spicy or heavy foods, which can keep you awake with heartburn or indigestion.

 

 

4. Say no to a nightcap

 

Alcohol disrupts the pattern of sleep and brainwaves that help you feel refreshed in the morning. A martini may help you doze off initially, but once it wears off, you’re likely to wake up and have a hard time getting back to sleep.

 

5. Black it out

 

Light tells your brain that it’s time to wake up, so make your room as dark as possible for sleep. Even a small amount of ambient light from your cell phone or computer can disrupt the production of melatonin (a hormone that helps regulate sleep cycles) and overall sleep.

 

Sleep is a beautiful thing. If you feel you’re not getting enough sleep, or not enjoying quality sleep, these simple adjustments can help contribute to a more restful night.