How to Sleep Well at Night Naturally

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How to Sleep Well at Night Naturally?
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It is 3 a.m. and you suddenly wake up by the
sound of the click of a door. You try to sleep
but cannot. You feel even more annoyed and find
it even more difficult to sleep now. And you find
your mind wandering around trivial thoughts
what to wear, what to eat, what to cook, and when
to wake up. If you are not new to this, then you
need to take a break and make a list of how to
solve your sleeping problems. Yes, alcohol and
sleeping pills do help, but it would only add to
your worries and health in the long-term.We
often find it difficult to stay awake at the
right time or sleep at the right time. Somehow
these patterns get interchanged and become the
cause of what we can call lifestyle health
issues. Living in a haze of urban noises filling
our senses all day, it is sure difficult to fall
asleep at night for a lot of us. Insomnia is at
an all time high. Now that you are interested in
what this article has to say about natural ways
to help you sleep better at night, read on.
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1. Regular ScheduleYou sleep schedule should
not vary a lot- this can cause your body clock to
go out of tune and inhibit the onset of sleep,
like it does after long flights across several
time zones. Sleeping too long or too little can
also cause problems.
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2. Good Mattress and PillowsMattresses need to
retire every 10 years so do not consider them as
immortal. If the mattress or pillows are too
compressed, they will make you uncomfortable and
prevent sound sleep. Pillows should also not be
too plump as it could cause neck pain. One of the
best tips on how to improve sleep naturally.
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3. Relax Before You Hit Your BedTake relaxing
hot bath or read your favorite book (preferably
not a thriller that can make you jump at
anything) while soaking in a warm bath before you
sleep. Anything you find relaxing can help you
sleep well.
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4. Eat EarlyEat at least 2 to 3 hours before
going to sleep. Eating right before bed can make
you uncomfortable and even cause heartburn that
interfere with sleep. Keep the dinner light as an
overactive digestive system could prevent you
from sleeping well.
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5. Say No To Caffeine And NicotineA cup of hot
coffee could be a very refreshing way to kick off
your morning, but a very bad choice in the late
evening. The caffeine present in coffee keeps it
bound to interfere with sleep. Smoking before bed
will also make it difficult to fall asleep or
cause nightmares.
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6. Alcohol Is A Big No-NoYou may feel drowsy
from the tranquilizing effects of alcohol, but
that does not translate into good sleep. Once the
effects of alcohol wear off, you will be taking
runs to the bathroom too often to have a good
sleep. Opt for chamomile tea or warm milk, if you
want a natural sedative to sleep off.
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7. Do Not ExerciseWait! Exercising is essential
to follow a health and fitness routine to fall
asleep soundly at night. It is, however, very
important that you hit the gym in the afternoon
or early morning and not a few hours before
sleeping. Exercise raises the bodys temperature,
which takes six to three hours to cool down, so
you need to make sure you sleep after you cool
down.
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8. Stay CoolIf you feel hot and heavy, you are
most likely to be uncomfortable in bed and have
difficulty in falling asleep. If you stay in a
hot place, you could take the help of air
conditioners and cool pillow. You should also
have a cool mattress so that you dont fidget in
bed trying to find a cool spot every ten minutes.
Make sure the room has enough air circulation if
not, try keeping your windows open to allow a
splash of fresh air to gush into your room!
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9. No NapsNapping seems to be the chosen power
booster for a lot of professionals, but shutting
your eye for more than few minutes in the late
afternoon could hamper your nightly sleep. A nap,
if absolutely necessary and unavoidable, should
be taken at least 8 hours before sleeping at
night and the duration should also be adjusted.
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10. Lighting HelpsEven though you sleep in a
more or less silent environment, it may still
seem difficult to fall asleep because the
emotional and intellectual noise is still
sounding in your brain. Before going to sleep,
try to ease your brain into thinking its time to
slow down. Using dimmer lights trigger the
secretion of melatonin the hormone which is
responsible for the onset of sleep.
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