Top 5 Natural Remedies for Better Sleep, According to Science – Teach Me About Science

Sleep is a human need and it is common to have difficulty getting a good night’s sleep. Suffering from insomnia makes us less productive and often disrupts our daily routine. Here I show you 5 ways to achieve better sleep.

1. Work out

Doing some kind of physical activity improves our health, but it’s also one of the best tricks to avoiding sleep and improving sleep quality. Exercise releases endorphins making you feel more awake than ever, but there is a way to use exercise to your advantage at bedtime. Study the National Library of Medicine He states that you should perform at least 20 minutes of moderate exercise every day to experience a significant reduction in insomnia.

2. Deep relaxation

It is well known that a good nap goes hand in hand with good relaxation. orn study published in 2006 Relaxation is associated with a good sleep. Try to clear your mind before bed, finish your tasks and obligations and create a comfortable environment. Try to reach maximum relaxation, either with relaxing music, a scent you like or any other sleep stimuli, forget about your worries for that moment and leave your mind blank, you will see how you fall asleep in a few minutes. Try to make organizing your bedtime a habit.

3. Stay in the dark

Investigations Support the idea that darkness is also an important factor in achieving a full nap. Organize the lighting where you are, try not to leave even one directed light, try to use thick curtains and cover all kinds of light sources. Also avoid artificial light, which means you reduce cell phone use and stop using it for at least 20 minutes before trying to sleep.

If you want to entertain yourself while you sleep, you can choose to try reading a book or listening to relaxing music. You will see how the absence of light will allow you to fall asleep faster.

4. Develop routine

Establishing a routine is vital to regulating your sleep hours. Adjust sleep times, sleep enough hours for your body, do not stay awake. Always try to stick to this schedule, your body will naturally adapt and it will be easier on future occasions. Although insomnia often prevents you from sticking to this schedule, you can try to go to bed at the time you set, enter into a state of relaxation and simply turn off your mind so that your brain acquires the habit.

5. Meditate and practice mindfulness

Meditation can lead to a healthy lifestyle that enhances sleep quality. Study 2011 It found that meditation significantly improved insomnia and general sleep patterns.

in a previous article We mentioned that this practice can also help combat stress and anxiety. One of the main goals of meditation is full awareness of the present moment, which involves noticing all thoughts without judging them. This can lead to feelings of calm and contentment by increasing the capacity to tolerate all thoughts and feelings. Investigations It has been suggested that 30 minutes of daily meditation can relieve some symptoms of anxiety and act as an antidepressant.