We all know that sleep is essential to heal and repair the body, but what the mind truly needs is sound sleep. So, if you have been waking up several times during those 7 hours in the night, then it is evident that you need to improve the quality of your sleep. Unless you do that, you are increasing your chances of developing insomnia. So, you need to act fast and improve the quality of your sleep, else these conditions could worsen. Below mentioned are five effective tips that can help improve your sleep, allowing you to rest your mind and body.
Avoid coffee late in the Evening
While coffee and caffeinated drinks can help boost the mind and body, it could also keep you wide awake if consumed at the wrong time. When you consume caffeine in any form, it enters your bloodstream and leaves you alert and wide awake for at least six hours. So, if you have been sleep-deprived and wish to improve the quality of your sleep, then make it a habit to consume your last mug of coffee before 4 PM. Also, consider substituting your evening mug of coffee with something that promotes sleep. If you like milk, then that could be a great option since milk contains tryptophan, which helps promote sleep.
If you aren’t quite fond of milk, you could consider replacing your evening coffee with something else. The most suitable substitute would be a sleep-inducing medicinal tea. However, you need to choose the ones that can help promote good sleep. For example, Chaga is one of the most trusted healing herbs from Siberia and the Chaga tea contains adaptogen properties that can help combat stress. Other medicinal teas that can help induce sleep include cinnamon tea, chamomile tea and tea made from the valerian root.
If you have a busy schedule, then that’s no excuse to skip your regular workouts because exercises keep you healthy and in good shape. Plus, you need to use up all that energy which your body generates from the calories you consume. So, we recommend that you do not skip your regular workouts. On those days when you aren’t working out, consider taking the stairs more often or go on long walks. Evening walks are great sleep inducers.
On weekends, don’t be a couch potato and consider pursuing an outdoor activity that you are passionate about. It could be swimming, cycling, playing baseball or anything else that requires physical exertion. That’s essential because most jobs require sitting long hours before the computer, without much physical movement. For all you know, the very reason for your poor sleep pattern could be a lack of physical exertion. So, when you get your body moving, you tire it and that automatically induces sound sleep.
Unleash the power of healing herbs
If you wish to improve your sleep quality, then it is highly recommended that you try out natural ways to destress. The easiest and most convenient way of doing this is by making use of healing herbs in your everyday diet. In doing so, you need to make use of those herbs, which have adaptogen properties and can help promote sleep.
Alternatively, you could benefit from healing herbs by consuming herbal supplements such as ashwagandha, valerian root, chamomile, kava and Chaga extracts in pill and powder forms. Yes, you don’t necessarily need to consume Chaga tea to benefit from that super herb and can easily find supplements that contain the combined goodness of Chaga and ashwagandha, two popular healing herbs.
Try out Aromatherapy
Aromatherapy has a deep impact on an individual’s mood and has therefore been used for ages. Some essential oils that are known for their sleep-inducing properties include lavender, chamomile, and sweet marjoram. So before going to sleep, consider soaking in the tub with a
few drops of any of these essential oils. You could also make use of an oil diffuser to fill your room with the right fragrance. No matter which method you choose, do that at least a couple of hours before going to sleep.
Some other unhealthy habits that can interfere with your sleep include erratic sleep timings, sleeping during the day, and overeating. Always make it a habit to avoid greasy food items in the night and eat at least a couple of hours before you go to sleep.
Lack of sound sleep can leave you worn out and confused, which can deeply impact your efficiency at work. Unless you fix this problem and improve the quality of your sleep, you are not going to be able to deliver your hundred percent. However, with the abovementioned tips, you can easily improve your sleep quality. So, start by fixing what you are doing wrong and gradually incorporate healthy habits.