Top 5 Easy Tips to Improve Sleep Naturally at Night

To adopt these methods, you neither need expensive medicines nor go to a doctor. Top 5 Easy Tips to Improve Sleep Naturally. By just making some simple changes and using things available at home, you can improve the quality of your sleep.

Here we will talk about how you can regulate your sleeping time, which Ayurvedic herbs are helpful in inducing sleep, and what kind of food affects your sleep. Also, we will know how yoga and pranayama can help you get good sleep. Read More..

If you are also one of those people who crave for sleep even after lying down in bed at night, or your sleep breaks repeatedly at night, then this article is for you. By adopting these simple measures, you can not only get good sleep but can also improve your overall health.

So let’s get started and know those 5 home remedies that will solve all your sleep problems…

1. Increase your exposure to the natural lights in during the day.

In to days fast paced life. we are spend more time in a day in the office or inside the house. Staying in artificial light in the room. and all day confuses our body. This directly affects our sleep. therefore While sleeping at night, a hormone called melatonin is released. which helps in inducing sleep. But when there is not enough sunlight during the day, so this hormone is not produced properly.

The solution to this is very simple. sit in the sun for 20-30 minutes every days and every morning. If possible, and take a morning walk. Try to sit near the window in the office. and Go out for 10 minutes after lunch or any time if possible. Read More…

These small changes can bring a big improvement in the quality of your sleep.  Top 5 Easy Tips to Improve Sleep Naturally. One of the major reasons for the villagers to get good sleep is that they get a lot of sunlight while working in the fields throughout the day. People are living in cities should make a conscious effort to do this. Sunlight not only provides vitamin D and other vitamin, but also improves your mood and helps you get a sound sleep at night.

2. Discover Your Sleep Personality & What Kind of Sleeper Are You?

Sleep works differently for all of us. Did you know about that just like every person personality is different. and everyone’s sleeping habits are also unique? Let’s know the main types of sleep and find out which category you fall into.

1. Deep sleeper
These people go into deep sleep as soon as they put their head on the pillow. Lightning flashes, firecrackers burst, their sleep is not disturbed at all. If you are this category then you are very lucky!

2. Light sleeper
They wake up even at the slightest sound. These people often wake up several times in the evey night. and feel tired in the every morning.

3. Night owl
They have a habit of staying awake till late at night and have great difficulty in getting up in the morning. These people often feel comfortable working till late night. Read More..

4. Early Bird
These people are wake up refreshed with the first rays of sun at the morning, but by the evening they also start very feeling tired.

It is a important to understand the nature of your sleep.  it helps the  organize of your daily routine better. Have you ever wondered and what kind of sleeping you? Take a look at the your habits and find out. how are your sleeping style is affecting your life.

3. Avoid caffeine in the late afternoon or any evening.

The time of drinking tea and coffee also affects sleep. Most of drink tea and coffee in the evening to get rid of fatigue. but this habit takes away our sleeping at night. Caffeine remains are active in our body for 5-6 hours long. When you drink coffee at 5 pm, it remains in your system till 10-11 pm.

How to avoid it?

• Do not drink coffee after 2 pm
• If you want to drink tea, take herbal tea or chamomile tea
• Drink coconut water or fresh juice for energy in the evening

Effective options:

• Ginger tea: Will give warmth, but will not take away sleep
• Turmeric milk: Drink it before sleeping at night, you will get deep sleep
• Hot water: Drinking a cup of hot water in the evening also refreshes you

Village recipe:

Our grandparents used to drink fennel or sugar candy water instead of tea in the evening. It also improved digestion and also helped in getting good sleep. Today science also believes that caffeine disturbs the sleep cycle. Read More..

Keep in mind:

1. If you have to drink coffee, choose the decaffeinated version
2. Chocolate and cola and its Related also contain caffeine, avoid these in the evening
3. You will start feeling the difference see in 2-3 days

If you want to sleep well at night, then gradually reduce the habit of evening tea and coffee. You may feel a little tired in the beginning, but within a week you will start seeing improvement in the quality of your sleep.

4. Avoid long or irregular naps during the day.

A short afternoon nap refreshes, but sleeping late or at irregular times ruins night sleep. When you sleep too long during the day, the body’s natural clock gets disturbed.

Nap wisely:

• Don’t sleep for more than 20-30 minutes
• Don’t sleep at all after 2-3 pm
• Make it is a habit to the nap at the specific time.

Village elders’ advice:

Earlier people would shut their eyes for 10-15 minutes after lunch, but never go to bed. Sitting comfortably on the cots and calming down for a while it was enough.

If you feel sleepy during the day. it could be a sign to that you are not getting enough sleep at the night. Instead, give priority to night sleep. By regulating the time of waking up during the day and sleeping at night, the body automatically becomes balanced. Follow this rule for a week and feel the difference yourself.

5. Practice to sleep and wake at consistent times.

Our body works like a clock. that is set by the regular routine. When you sleep and wake up at different difrent  times every day, this natural rhythm is very disrupted.

Get up at the same time on evey weekends as you do on work days. Control the urge to sleep late. Top 5 Easy Tips to Improve Sleep Naturally It will seem the little difficult in the beginning. but the some time body will get used to it in 7-10 days. Read More..

Spend the some time in the when  sun as soon as wake up in the morning. This signals body to have the right time. Create a calming routine before sleeping at night, like reading a any book or listening to soft any music. Small efforts can make a big difference in your sleep pattern. Once this becomes a habit, you will start waking up at the right time even without an alarm.

Conclusion

In this blog, we learn how small changes can completely transform the quality of your sleep. Priya a software engineer from Delhi, revealed that when she limited her afternoon nap to 20 minutes and made it a rule to sleep at the same time every day. every night sleep improved by 70%.

In fact, sleep is not a mysterious process. It is a natural mechanism of our body that has been running for thousands of years. In today’s fast-paced life, we have ignored this mechanism. When we start spending time in the morning sun, avoiding caffeine in the evening, and adopting a regular routine, the body remembers its original nature again. Follow Goverment site..

Remember– good sleep is not a luxury. but our body basic right. Just as a tree needs to the right weather and soil to flourish, our body also needs the right routine or time table . By adopting these simple rules  you can not only get good sleep, but also improve your overall health mental. Start one of these changes today – whether it’s sitting in the sun for 15 minutes in the morning or skipping your evening tea.  after read Top 5 Easy Tips to Improve Sleep Naturally. You’ll notice a difference within a week. Sleeping pills are a temporary solution, but these natural remedies can help you sleep well for life.