How To Naturally Improve Sleep Without Pills?

Sleep is a dynamic body process which helps the body to relax mentally and physically. Quality sleeps helps the human body for a good immune system, physical health, growth, development and brain function.

Less or no sleep can be frustrating and cause stress, mood swings, underlying conditions like anxiety or sleep apnea etc.

1] Meditation and Yoga- To Improve Stress or Anxiety

The Stress Hormone often causes insomnia which is the root cause of no or less sleep. By promoting meditation and yoga, it helps to calm and relax an individuals mind and stop the racing thoughts. Thereby, calming the nervous system and lower cortisol.

• Regulate Breathing and Heart Rate– Calm the mind and improve oxygen flow.
• Improved Body Awareness– Helps to understand the emotions and feelings of self.
• Improve emotional well-being– Helps to calm the mental health.

2] Create A Consistent Sleep Schedule

It is very important for a human body to have routine and discipline. This helps the human body to have effective and natural ways to improve sleep quality—

• Circadian Rhythm- The circadian rhythm helps the body to get and wake up from sleep at a paticular time.
• Improves Sleep Quality– Sleep at certain time helps the human body to have quality and deep sleep.
• Boosts Mood– It helps to improve focus, stress and emotional being.

3] Optimize Your Sleep Environment

Studies has proof that a good sleep requires a comfortable environment. Dark, comfortable rooms helps to fall into deep and peace sleep.

• Cool room temperature between 18- 24
• Have a supportive mattress and pillows
• Reduce unnecessary noise by closing doors, windows.

4] Avoid Caffeins

It is important for an individual to take only a small amount of caffeine. According to studies, it is important to have caffeins before 7 to 8 hours of sleep. Caffeins blocks adenosine, which is one of the chemicals which promotes sleep.

• Caffeine-free beverages– Herbal teas, Juices are the best alternative of caffeine.
• It is recommended to take caffeine before 7 to 8 hours of sleep

5] Healthy Diet

One of the best way to improve the quality of sleep is a healthy and balanced diet. A perfect diet along with exercise helps the human body to sleep peacefully.

• Eating rich diet fruits like kiwi or apple helps to improve the quality of sleep.

Check out the healthy food items for a proper sleep.

6]Avoid Longer Screen Time

Nowadays, its very common for an individual to use mobile phones for a longer time. Messaging, scrolling reels or watching videos emits blue light which affects the sleep schedule and mental health.

• Reminder– It is very important to put alarms in the phone so that an individual can use mobile phones for less period.
• To control the negative effects of electronics avoid keeping them near the bed or use it before 1 hour of sleep.

7] Get Some Sunlight

Spending your time in natural light during the day helps to improve the body stress and balance. Sunlight tells the body its day time and helps the body to sleep during night,

• Regulates Circadian Rhythm– Sunlight helps the body to understand and regulate circadian rhythm.
• Wear Sunglasses- Wear sunglasses when needed, it reduce sleep-regulating effect

8] Focus On Mental Well Being

Our mental health affects our sleep cycle. It is very important to look and focus on our mental well being for proper and smooth sleep

• Check on your mental health everyday.
• Writing, Scribing or Doodling helps to calm down the stress.
• In case of emergency where you are not able to handle your mental health, it is guided to contact your close friends/ family or take the help of National Tele Mental Health– a government organisation

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