Learn how to get better sleep naturally – And Deeper
Are you trying to figure out how to get better sleep naturally? Do you roll around in bed at night, or perhaps wake up constantly? For most people, it’s not uncommon to have sleeping problems.
There are many factors that can contribute to bad sleep that involve diet, technology, among other things. Making sure you it’s lights out within an hour or 2 before bed usually helps. Avoiding eating high carb foods before bed can help aid in sleep as well.
There are also a few things you can take that aid in sleep quality. Before that, it’s important to fix whatever issues may be causing sleep, as it may be simple and you don’t yet realize it.
Lights are killing your sleep
Not many really realize the bad effects that bright lights can have on a person’s sleep. This is especially true when you have lights on late at night. It disrupts your body’s natural sleep hormones, particularly melatonin. This hormone aids in your body’s ability to promote sleepiness and deep sleep.
If you want to get better sleep naturally, it’s important to cut out the lights within 2 hours of going to bed. If you don’t want a completely dark house, then dimming them will also help. If you can’t dim the lights, it helps to have smaller lamps that you can turn on instead that won’t be too bright.
Your body can’t rest if your stomach is too active
Eating before bed can cause serious sleep issues. While it may sometimes not noticeably affect sleep, it can prevent you from sleeping deeper. This is especially true with foods that have carbohydrates in them. Foods that are tougher to digest like meat can also be culprits.
This is because when you eat these foods, you use energy to digest. This in turn increases heart rate because blood needs to pump to the stomach. When your heart rate is increased, it’s harder to relax. Ever notice your heart rate go up after a sugary meal? Same rules apply.
I’m not advocating you have nothing at all before bed, as some people get low blood sugar. Instead I would recommend avoiding foods that are hard to digest. The more energy needed during digestion the more it keeps you awake. Foods high in carbs will pump your body full of energy because of the sugars and this isn’t good either.
- Protein powder(Pick a brand that is pure)
- Milk(if you’re not lactose intolerant)
- Bananas(they help with acid reflux too!)
- Almond butter(one of my classic favorites)
- Cottage Cheese(again only if you aren’t lactose intolerant)
are all great things to have before bed and should actually help sleep. Getting low blood sugar from sleep is just as bad as eating some big meal before bed in my opinion. Just make sure that you don’t have any allergies to these foods.
Want to maximize your sleep?
There are a few tried and true supplements that can help you get better sleep naturally. It’s important to not rely on any supplement for good sleep. This can cause a vicious cycle. While these supplements are not harmful, it’s still better to fix what you can before resorting to sleep aids.
Melatonin for deeper sleep
The first and most commonly used sleep supplement is melatonin. Melatonin is basically the same thing as what your brain produces to make you sleepy at night. At appropriate doses it causes relaxation and drowsiness. It also helps you get higher quality sleep and makes you sleep deeper.
There have been many times when I couldn’t fall asleep at night. Especially when I had to go to bed earlier to wake up earlier, melatonin never failed. If you take some melatonin and lay in bed you will fall asleep. Check out my review here.
Valerian Root to calm the mind and body
A more common supplement to get better sleep naturally is valerian root. I’m not as big of a fan of this one personally. It helps calm the mind and body, but sometimes leaves a tired feeling upon waking.
It works by promoting relaxation, which should help someone sleep. This makes it more helpful for people who can’t sleep due to anxiety or restless mind. It is the natural version of a strong relaxer called “valium.” Valium contains a high amount of the drug inside of valerian root. Valerian root is the whole plant on the other hand.
I’d recommend this one for those nights when you can’t calm down enough to sleep. If you’re calm already but just not tired, then melatonin is probably a better option.
Recap and Cliffs
There are many factors that can affect one’s ability to get better sleep naturally. The factors I covered seem to be the most common ones.
- Don’t eat high carb foods before bed.
- Don’t eat foods that take a lot of energy to digest.
- Turn out or dim the lights within a couple hours before bed.
- Melatonin is a great sleep aid to promote drowsiness and deeper sleep.
- Valerian Root is great for inducing relaxation and calming an overactive mind.
I hope this article has been helpful. If you have any recommendations on what I should write about next, feel free to let me know.
Send me an email or comment if you have questions and I’ll get back to you.