Fed Up with Counting Sheep? Top 10 Ways to Get a Restful Night’s Sleep

a woman waking up after a restful sleep

When it comes to getting a good night’s sleep, it is not only crucial for your focus at work, your mood, and your ability to think straight, but lack of sleep has also been linked to a higher chance of developing severe health issues, such as cancer and even diabetes. 

While there are medications available that can help you get a good night’s sleep, the best way is a natural way. So, here are some crucial tips to help you get a good night’s rest.

Have Sex

No, that’s not a joke.

There is a reason why most sexual activity tends to happen before bed. Because in simple terms, sex releases a barrage of hormones and neurochemicals, all of which are linked to relaxation. So, if you have to, it can be worth investing in some Viagra or Cialis to help you and your partner get those all-important 40-winks, which can be bought online at chemistclick.co.uk.

Stick to a Sleep Schedule

Go to bed and wake up every day at the same time. This will mean setting alarms on weekends, but overall, it helps to regulate your circadian rhythm. Try to engage in relaxing activities such as reading, taking a warm bath, or practicing yoga or meditation. Avoid using electronic devices as they emit blue light that can disrupt your sleep.

Make Bedtime Appealing

Your bedroom should be calm, dark, and quiet for you to get a good night’s sleep. Invest in comfortable pillows and bedding, and consider using earplugs and eye masks to block out any noise or light.

Limit Caffeine and Alcohol

Most people drink coffee, tea, or energy drinks, but to get a good night’s sleep, you should avoid consuming these late in the day. While alcohol may help you to feel sleepy, it can disrupt your sleep and is even linked to obstructive sleep apnea.

Get Regular Exercise

Having an exercise regime can help improve the quality of your sleep. However, try to avoid exercising too close to bedtime, as it may increase your energy levels and make it harder to fall asleep due to the increase in adrenaline.

Manage Stress

Stress, anxiety, and mental health issues can and will disrupt your sleep. Consider engaging in stress-reducing activities such as deep breathing, progressive muscle relaxation, or listening to calming music.

Avoid Eating Heavy Meals Before Bedtime

Eating heavy meals before bed can cause discomfort and interfere with your sleep. Try to have your last meal at least two to three hours before bedtime.

Limit Daytime Naps

Pulling an all-dayer can be tricky, primarily if you work from home. However, daytime naps can disrupt your night-time sleep, so if you must take a nap, keep it short (no longer than 20-30 minutes) and schedule it for earlier in the day.

Natural Sleep Aids

There are many natural sleep aids, such as valerian root, chamomile tea, or lavender essential oil, which can help promote relaxation and improve sleep quality. However, remember, it’s vital to consult with a healthcare professional before trying any new supplement or remedy.

Seek Medical Attention If Necessary

If you have chronic insomnia or other sleep disorders, it’s essential to seek medical attention. Your healthcare provider can help diagnose and treat any underlying conditions that may be contributing to your sleep problems, such as depression, anxiety, or fibromyalgia.