Sleep deprivation has become an increasingly common affliction in the modern era. Around 50 to 70 million US adults report having some degree of sleep or wakefulness disorders, according to the National Institute of Health. If you’re struggling to figure out why you might be tossing and turning in bed at night, it’s worth taking a hard look at your daily routine to learn where you might be going wrong.
While you may wish to take more supplements to help, it’s important to ensure you’ve tried out other techniques to combat your trouble sleeping. From finding the most comfortable mattress you can for better sleep, to drinking herbal teas that can encourage you to rest well through the night, there are a lot of natural sleep remedies that can help combat trouble sleeping.
Optimize Your Sleep Set Up
When it comes to better sleep, things start with finding the best mattress for your comfort. Not only can the right mattress transform your sleep cycle, but it’s also important for long term wellbeing and chronic pain as well.
So how do you decide what the best mattress for you is? Some features of the best mattresses will be common – they tend to have temperature regulation to keep you cool through the night, are a good balance between soft and firm, and are made with high-quality, non-toxic materials for your safety.
Memory foam mattresses tend to top best mattress lists for these exact reasons. The versatility of memory foam makes it the best mattress material for couples who share beds but still need personalized comfort through the night. Molding capabilities mean that these beds will shape themselves around you no matter what your sleeping position to provide support through the night.
If you’re looking for something that has a little more focus on pressure relief and pain management, then hybrids are likely the best mattresses for you. Hybrid mattresses have a support core layer that ensures spinal alignment and proper structure even as you toss and turn in bed.
Working Out Regularly
Staying active is a really simple and positive way to make a serious impact on your sleep cycle. Staying active has multiple health benefits, from getting physically fit to improving your mental health. According to research published in 2017, people who get an average of 60 minutes of moderate exercise five days a week have more REM sleep than non-exercisers.
To ensure working out is positively impacting your sleep cycle, it’s important to integrate it well into your daily life. Making sustainable changes are far better than committing short-term to a difficult routine that doesn’t work out in the long run.
Find something you genuinely enjoy doing and make a little time each day to commit to it. Having a positive relationship to exercise and doing workouts you enjoy will allow you to keep up with this habit in the long term. Soon enough, you’ll be able to observe the impact it has on your sleep, as well as your wellbeing.
Foods That Can Induce Sleep
Your diet plays a surprisingly impactful role on your rest through the night, and might even be the source of your trouble sleeping. One of the easiest ways to combat sleep deprivation is by simply integrating more sleep-inducing foods into your diet.
Make sure to avoid anything caffeinated at least four hours before you go to bed to ensure you’re sleeping properly through the night. Finding foods that are rich in melatonin and magnesium can also help encourage sleep. Fruits like cherries and bananas make for great healthy snacks that can also promote deep, restful sleep. Other foods that encourage a good night’s sleep include cheese, salmon, and nuts such as almonds.
If you don’t have a huge appetite right before bed-time, certain kinds of tea can also work effectively for those who struggle with sleep deprivation. Chamomile, lavender, and peppermint tea have all been studied and proven to help induce sleep and increase feelings of restfulness amongst those who struggle with sleep anxiety.
Other foods to avoid to ensure you aren’t interrupted through the night include overly spicy or fatty foods. Studies have shown these kinds of foods consumed right before going to bed at night can actually prolong restlessness in bed and sleep deprivation, so think carefully before having a bite before bed.
Keeping Cool Through The Night
Another totally natural way to ensure you’re combating sleep deprivation? Body temperature. One of the leading causes of sleep deprivation includes stuffy sleep. If you’ve ever woken up sweating, then you might be dealing with a case of hot sleep.
Experts agree that the ideal temperature for a good night’s sleep is somewhere between 60 to 72 degrees. This is why finding the best mattress to keep you cool is important – most of the best mattresses will have been engineered with temperature regulation in mind.
If you find yourself having trouble sleeping due to the temperature of your room, another way to sleep cooler is by taking a warm shower right before going to bed. Doing this will lower your internal body temperature as you get into bed, and allow you to feel physically primed for a deep night’s sleep.
While it can be difficult working your way back to a healthy sleep cycle when you’re in the midst of a serious case of sleep deprivation, with a little practice and discipline, a good night’s sleep is completely within your reach. Don’t hesitate to reach out to a physician if you find yourself struggling despite making these changes to your sleep routine – the important thing is to build a healthy sleep hygiene practice before trying out supplements.
Finding an exercise routine that works for you, ensuring you have the best mattress for your personal comfort, and keeping your diet healthy and wholesome, especially before bed, can all have a deep impact on the quality of your sleep. With these lifestyle changes, you’ll be catching eight hours every night with ease.