8 Natural Tips for Better Sleep

These are some of the major and common causes of lack of sleep

1. Aging- as you age, your sleep time slightly decreases. Your sleep pattern also changes and you will find it hard to fall asleep and you will also wake up often at night.
2. High-intensity workout before sleep- involving yourself in strenuous exercise late in the evening or a few hours before sleep affects the quality of your sleep. If you perform a high-intensity exercise before going to bed, you will have a hard time falling asleep and have poor sleep quality.
3. Consumption of Too much caffeine- coffee, latte, tea, and soda are some of the caffeinated drinks that cause a lack of sleep when taken right before bed. Caffeinated drinks are easily absorbed in the body. Once absorbed, they block receptors in your brain that promote sleep.
4. Prescription- some medicine used for chronic illness causes a lack of sleep. These drugs affect the quantity and quality of a patient’s sleep. They include heart medication, asthma medication, and anti-smoking medication.
5. Physical or chronic pain- if you suffer from chronic pain, you will experience sleeping difficulties and wake up frequently during the night.
6. Stress- stress can hinder you from getting quality sleep. When you think deeply about an issue, you take time to fall asleep. This is because your mind is actively engaged in daily activities and prevents you from being relaxed.
7. Work schedule- we all have internal body clocks. When you work outside the normal 9 a.m. to 5 p.m. you may experience sleep disorder. This is because your working hours go against the internal body clock. This can lead to accidents if you handle heavy machinery or result in work-related errors.
8. Effects of diet- diet can affect your sleep pattern and the quantity of sleep you get each night. Spicy food can cause heartburn which can lead to poor sleep. Steak and chicken which are high-protein foods that take time to be digested and therefore can disrupt sleep.

• You experience daytime fatigue
• You wake up early due to lack of sleep
• You experience frequent headaches and irritability
• You wake up frequently throughout the night
• You are unable to focus on tasks during the day due to tiredness
• Feeling tired in the morning early hours
• Dark circles under the eye due to lack of sleep
• Low energy

If you are among over a third of American citizens deprived of seven-plus hours of sleep due to health and physical conditions, you need these tips to stabilize your sleeping routine. These tips will help you develop a great sleeping routine that will eventually improve your health, brain function, and immunity.

1. Lifestyle changes

Lifestyle changes can be a better way to treat sleep problems naturally than using medicine. These lifestyle changes can be as simple as limiting activities in the bedroom such as not going to bed with electronic gadgets, setting a sleeping schedule, and avoiding heavy dinners full of fats and proteins.

2. Regular exercise in the morning

Moderate exercise and sleep are strongly related. Understanding the best time to exercise and the type of exercise is key to a night of good sleep. Aerobic exercises like bike rides, brisk walking, and water aerobics increase heart rate. When aerobics is done for a while, it reduces daytime sleep hence improving sleep quality. To improve your sleep quality through sleep, ensure to exercise early in the morning or in the afternoon and avoid exercise before bed. Physical activities performed before bedtime make falling asleep hard as it increases the heart rate. It is recommended to exercise moderately for 30 minutes daily.

3. Use of natural sleeping aid

Dream State is a powerful sleep formula made with a blend of natural sleep ingredients that will help you fall asleep faster and have great quality sleep. It also improves your sleep pattern. It is made of these natural ingredients:

Valerian root- this is a herb native to Europe and Asia and popularly used as a natural sleep aid. It contains essential oils that ease anxiety and aid in sleeping.

Ashwagandha- this a shrub used by Ayurvedic practitioners to promote calmness of the mind and body. It is known to relieve anxiety and stress hence improving sleep and memory

Tart Cherry- tart cherry contain melatonin a sleep hormone that helps you have a longer and better sleep

Wild jujube- jujube plant mostly sourced from china is widely used for the treatment of sleep defects and injuries. It is recommended by doctors as a safe plant to improve sleep quality.

Ginko Biloba- this natural ingredient that enhances relaxation, reduces stress, and promotes sleep.

Magnesium- it is a mineral that has a relaxing effect. It relaxes the muscles in your body and helps quiet the body and mind, therefore, enhancing sleep.

Dream State contains all these natural ingredients that promote quality and quantity of sleep for high productivity. It is highly recommended for people experiencing a lack of sleep or rest.

Conclusion

You get to gain a lot when you experience a good night's sleep. Try some of these tips along with Dream State for a healthier life.