16 Best Tips For A Sound Sleep

A good night sleep is very important for both mental and physical health. An incomplete sleep causes depression ans many other diseases. It also affects skin and hair adversely.

How to fall asleep quickly without medication? There are some natural tips for a better sleep without medication that we will share with you today.

It is a proven fact that insomnia can has a three times more risk of dying due to any health issue. It can cause hormonal imbalance also.

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Incomplete sleep makes life miserable as you are not able to work during day also. Now you need not to worry.

We will share with you some tips that will be helpful if you have difficulty in falling asleep, waking up between sleep and sleeplessness (insomnia)

You need not to rely on medicines to get a sound sleep, just try out these tips to get a better sleep. Today, Boldsky will share with you some natural tips for a better sleep. Have a look at some natural methods for sleeping.

Sleep In Complete Darkness

Switch off all lights even the light coming from a mobile phone or alarm clock. A small beam of light in your bedroom can disturb your sleep. Light during sleep interferes with the production of chemicals like serotonin and melatonin in brain. This is turn adversely affects your sleep.

Check Your Bedroom For Electro-Magnetic Radiation

This interferes with the production of serotonin and melatonin and may also cause other health issues.
Switch off your mobile phone and also any possible Internet connection including wifi devices.

Move Alarm Clocks Away From Your Bed

Move all electric devices and alarm clocks at least four feet away from your bed. Remove the alarm clock from your view also as it may create worry in your mind of waking up early or so.

Avoid Using Loud Alarm Clocks

It can lead to a jolted awake from sleep and causes stress during day. Keep your alarm clock on mild tune or just discard it's use if you don't need it. This is one of the best ways to fall asleep.

Reserve Your Bed For Sleeping

Stop watching television and doing any other work on your bed. This will make harder for you to relax on your bed. This is one of the best natural methods for sleeping. This is one of the best tips for a better sleep.

Keep The Room Temperature Cooler

During sleep the body temperature drops down. A cool room temperature mimics your body temperature. So keep your bedroom temperature cool.

Consider Separate Bedrooms

If you feel that you are uncomfortable in sleeping with your partner, you can sleep in a separate bedroom. A study shows that many people have a disturbing sleep when they share bed with a partner or a pet. Mostly if the partner is snoring or interfering.

Get To Bed As Early As Possible

It is best for your health to to sleep early as there is most repairing of our body from 11 pm to 1 am. The gallbladder also flushes out toxins during this period and if you are awake during this time the toxins go back to liver. This can disrupt your sleep.

Don't Change Your Bedtime

You must go to bed and wake up at the same time each day. This helps the body to maintain a sleep rhythm and makes it easy to fall asleep and get up in the morning.

Meditation And Deep Breathing

You must set up a bedtime routine for a sound sleep. Do some meditation, aromatherapy with essential oils, yoga before sleep and a warm bath. All these activities make you feel relaxed and will aid in better sleep.

Don't Drink Any Fluids

You must not drink any fluids within four hours of going to bed. This will reduce the frequency of going to bathroom during night. Frequent visits to bathroom disturbs your sleep. This is one of the best ways to sleep easier.

Eat A High-Protein Snack

Have some good quality snacks rich in amino acid tryptophan before going to bed. This amino acid is needed for the production of serotonin and melatonin, which help in reducing stress and aids in a better sleep.

Avoid Grains And Sugars At Bedtime

They can raise your blood sugar level and cause a halt in your sleep. Later when blood sugar falls, this may lead to weakness and fatigue in between sleep.

Wear Socks To Bed

Your feet often gets cold during sleep as blood circulation is less there. Wearing socks during sleep reduces the incidents of waking up during night. You can also keep a hot water bottle at your feet.

Take A Hot Bath

Taking a warm shower at bed time make you feel relaxed as it reduces stress. It increases body temperature in late evening which will fall at bedtime, thus making it easier for you to fall asleep. This is one of the best tips for a sound night's sleep.

Wear An Eye Mask To Block Out Light

If some light is disturbing your sleep and you can't switch it off due to some reason. The best way is to put an eye mask that will block light to your eyes.