How to Sleep Better at Night Naturally: A Guide

Are you tired (pun intended) of getting a limited amount of sleep each night? Do you wake up feeling more tired than when you went back to sleep? If so, then you need to focus on finding ways to sleep better at night.

However, there’s a trick to that. You need to figure out how to sleep better at night naturally, not just by using medication to do so.

By learning how to sleep better at night with natural techniques, you’ll be able to improve your sleeping routine for the long haul. See below for several ways to do just that.

1. Have Melatonin Pills on Stand-by

Too many people use melatonin the way that one would use Nyquil or Zzquil, they take it about a half an hour or so before they want to fall asleep.

While melatonin is a natural hormone in your body, it’s important to let your body generate it as much as possible. If you take melatonin pills too often, your body will stop producing it on its own, becoming dependent on the pill.

However, you don’t want to sacrifice a good night’s sleep to train your body to start producing its own melatonin again.

Remember, your body starts to produce melatonin in the dark. Turn off as many lights as you can and allow your body to naturally lull you to sleep. If you don’t feel any sleepier after 30 minutes or an hour, you can take a half of a 3 mg melatonin pill.

2. Find a Better Mattress

The mattress that you sleep on each night has a direct impact on your sleep routine. You may find it easier to fall asleep on hotel beds than your own, which is a sign that your mattress is worn out and not useful anymore.

Not to mention that using the same old mattress can lead to chronic pain. It will put your spine in an unnatural position during the night, regardless of whether you sleep on your back, stomach, or sides.

Instead of dealing with the same pain and grogginess when you wake up, start searching for a new bed that will make it easier to fall asleep and stay asleep each night.

Start your search by browsing through the different Nolah mattress types to find your optimal mattress length, firmness, material, and so on. The longer that you wait to purchase a new mattress, the more damage you’ll do to your body’s sleep pattern.

3. Prioritize your Circadian Rhythm

Have you ever wondered how your body knows to fall asleep at night and wake up during the day?

You may have noticed that, even when you turn off your morning alarm on the weekends, your body still knows when to wake up in the morning.

That’s all thanks to your body’s circadian rhythm. This is the combination of changes that occur to your body’s physical and mental activity throughout 24 hours. What helps your body determine the changes throughout that 24-hour day? The light.

Your body uses the presence and absence of light to know when your body needs to activate and rest. In other words, your body powers down in the dark and powers up in the light.

You can help assist your body’s circadian rhythm by maximizing the amount of light that you get throughout the day. Go outside more, open up natural lighting in your house, and so forth.

Then, when it’s time to sleep at night, get rid of as much light as you can. Turn off the TV, put the phone away, purchase thicker shades to cover your windows with at night. It all makes a huge difference.

4. Control Your Meal Times

Many people have a common misconception that the more you eat, the sleepier that you’ll be before bedtime. This could be due to the effects of tryptophan on Thanksgiving when people purposely eat as much as possible.

However, it’s the opposite to be true. The more food that you have in your body around bedtime, the harder it will be for your body to fall asleep.

Not only is it naturally uncomfortable for your body, but the food is digesting and giving you more energy, thus keeping you up for longer.

Instead, try not to eat or drink any calories after 8 pm. This will give your body enough time to digest the foot, exert the energy, and start to generate melatonin when you lie down to fall asleep.

5. Limit Late Day Caffeine

Understandably, you might consume an extra cup of coffee later in the day to get you over the midday caffeine crash. However, drinking caffeine of any kind too late in the day can negatively affect your sleep that night.

The time length might surprise you. Many experts say that intaking caffeine even 6 hours before bedtime can alter your sleep pattern.

Keep track of the time. From now on, if you need a boost around 2 or 3 pm, try doing some jumping jacks, stretching, or getting into the sun for a few minutes.

How to Sleep Better At Night Naturally: Change Your Habits

Now that you’ve seen several tips and tricks on how to sleep better at night naturally, it’s obvious that your current habits are what’s limiting your sleep.

Think through all the different habits that you have which are negatively affecting your sleep routine. Try to eradicate them one by one to experience better sleep through the entirety of the night.

Also, be sure to browse our website for more articles on sleeping better at night, as well as many other helpful topics.

– Be sure to check out Sleep Republic for more information on double mattress sizes