Top 6 tips to get the best night sleep naturally

I don't get enough sleep.

Does this sound familiar to you?

Well, this is one of the most crucial issues that people are facing these days. And probably the reason behind this is not just stress and work pressure but a lot more.

Today, we are going to discuss 6 tips that will help your body to fuel up and have more of a sound sleep from now on.

1. Ensure that there's a gap between dinner and sleep of at least two to three hours  

Maintain a gap of at least three hours after you eat and before sleep so that by the time you sleep, the gastric emptying part of the digestion process is closer to completion and your body undergoes more healing while you sleep as less energy is consumed in the digestion process. Healing while sleeping is crucial, this will help you feel more energized and fresh when you wake up the next morning. 

2. Streamline caffeine intake in your body

Many of us love coffee and tea. But do you know that coffee has a half-life of 5 hours which effectively means every 5 hours, the caffeine in the body has halved?

That means if you have your last cup of coffee just after your lunch, the effect of caffeine will be about 25% when you go to bed. So to enjoy a sound sleep at night, ideally, you should have your coffee in the morning, so that it doesn't affect your sleep.  

3. Stay away from digital devices, screens, and lots of light 

Avoid them, Stop them, Reduce them, an hour before you go to bed! 

But Why?

Because these devices are emitting blue light which hampers the production of melatonin, a hormone that makes you sleepy. 

So, maintain a distance with these devices at night to ensure sound sleep and physical recovery of your body.  

4. Charge your digital devices outside your room

Most of us are addicted to smartphones and digital devices. Hence we tend to wake up late at night and reach out to our screen with eyes closed and stare at our smartphones to see if we have got a message or an email or something. 

Again, this practice is disturbing your sleep. To avoid such distractions and thoughts, keep them away from your bed in silent mode or charge them outside your room.  

5. Fall asleep in line with the Circadian rhythm

Are you aware of Circadian rhythm?

It is a natural and internal process that regulates your body cycle with the rotation of the earth.

So, if you go to bed between 22:00 and 22:30, it helps your body to function according to the circadian rhythm and heals your body internally. Because between 22:00 and 2:00 a.m. is the time when melatonin production is heightened and that's when physical recovery is happening within your body. 

From 2 a.m. to 6 a.m in the morning is the time when mental recovery takes place within our body. So it is important that you sleep at the right time that is neither too late nor too early for a relaxed and sound sleep.

Otherwise, if you're going to bed at midnight or later, and you wake up 6, 7, or 8 hours later, your body still feels tired. All this happens because your body was not exposed to the circadian rhythm at night, hence the process of internal healing was incomplete within your body.

6. Incorporate a sleep routine

Your body loves routine and works best when it adapts and follows a routine regularly. Your body knows subconsciously that you’re about to go to bed and gives you signs to sleep by starting to shut down. 

So have a sleep routine that you're following every single night such as changing into your pajamas, brushing your teeth, switching off lights, adjusting the room temperature, etc.

Start following all these tips in your routine and surely you will see the difference. You will gradually realise how much of a difference it can make by just making these small changes in your daily life.

If you found value in this blog, I’m sure you will love my 5 week Complimentary Break Free foundation course. Each week I’ll guide you through tips and suggestions on how to declutter an area of your life so that you too can Break Free.

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