What are the best natural remedies for improving sleep quality?

Nowadays it is one of the most common problems among people of all age groups not to have a sound sleep at night. Poor food habits, increased screen time, stress, and unhealthy routines are some reasons to look after. Here are some tips to follow for a better result.

Best foods for sleep

A healthy food habit is the most important thing we should adopt to keep our body and mind fresh. In our body, a hormone called melatonin is secreted which helps in the sleep-wake cycle. If this secretion is reduced for any reason, then the sleeping cycle will be disturbed. Here are some foods that can help to maintain this. Cow milk, meat, fish, yogurt, corn, black glutinous, oats, strawberries, cherries, grapes, etc. are good sources of melatonin.

Sleep environment optimization

To have a good sleep, some simple changes in your bedroom are necessary. First of all, we often ignore the quality of the mattress in our bed which is a mandatory point in your checklist. Then confirm there should not be any noise environment in your bedroom. If you can maintain your bedroom as a sleep-only room, it’ll give you better sleep. And obviously, control the light exposure in your room. Use black or dark color curtains in your bedroom to improve sleep quality.

Mindfulness meditation for sleep

Meditation is a good habit to have for stress management and concentration on any particular work at a time. A focused and stress-free mind is a must condition for quality sleep.

Exercise for better sleep

It is proven that those who participate in regular exercise or do home workouts can easily eliminate insomnia. You can also do jogging as part of your exercise for better health. You can go through the following article by clicking the link below for the benefits of jogging every day.

https://fittohealthy.com/benefits-of-jogging-30-minutes-a-day

Caffeine reduction tips for sleep

A lot of us have the habit of consuming caffeine beverages. Caffeine increases wakefulness which in turn is a negative result for those who have the problem of insomnia. It is suggested that caffeine beverages should not be consumed after the evening. It will help you to restore your sleep cycle balance.

Establishing a bedtime routine

The human body is a complicated biological machine. So, we have the responsibility to run the machine systematically. Establishing a fixed bedtime routine is one of those. We should implement the ‘early to bed, early to rise’ rule in our lives. The cream of sleep is the time between 11 o’clock to 3 a.m.

Effects of screen time on sleep

Nowadays digital screens are part and parcel of our daily lives. We can't remove it at any cost. But we can manage it wisely. The use of digital screens should not be there in the last hour before bed. The blue light coming out of the screens reduces your sleep and causes eye irritation and headaches as well.

Temperature control for sleep comfort

If your room temperature is much higher or colder it can disturb your sleep-wake cycle. To have sound sleep at a time for a longer duration you can manage the room temperature at a constant level suitable for you. It will help you to get a continuous sleeping.

Hopefully, this article helps you.