Looks like some of us are having sleeping issues. Some of us are missing the qualitative sleep we need per day. And the sleep we miss has a massive impact on our health, you just don’t figure it out immediately. It all happens slowly and quietly until becomes a problem that needs to be addressed. You see, when we sleep, we rest and accumulate enough energy to start another day. Long story short, adults need 7 hours of sleep to gain enough energy. A lot of times this depends on the type of your daily activities but those who work 8 to 12 to 16 hours a day need at least 7 hours of qualitative sleep. To be a high-performance person you need high-quality sleep.
What affects our sleeping experience?
Well, our sleep can be affected in many different ways. And while there may be many reasons, we need to find natural ways of managing and preventing the causes to improve our sleep. Some of us find it difficult to fall asleep sometimes. Some others have trouble staying asleep and these are also called short-term insomnia. Our lifestyle, the way we live nowadays affects our sleep the most. Most of us are working using a lot of technology that makes our job easier but not without some side effects. We are spending a lot of time in front of our laptops, PCs, and smartphones. All this screen time damages our eyes and affects our sleeping experience. You know some people fall asleep while using their phone, or at least scroll for an hour before sleeping. Someone, somehow made us need our daily dose of social media.
And we tend to worry about everything there is within our community or even the planet. We want to get involved in everything and draw our precious attention to things we cannot do much. These bad habits will only stop you from getting enough sleep, and you will just forget about them the next day anyway. Personal stuff like love, family, studies, or work might be other reasons affecting your relationship with sleep. More stress or anxiety and less sleep will affect the overall quality of your life. That is why you need all-natural remedies that will prevent or manage the causes that affect your sleep. And here are 5 natural ways and supplements to improve your sleep:
- Practice meditation
- Practice yoga
- Physical exercise
- Follow a healthy diet
- CBD oil
1. Practice meditation
Meditation is one of the easiest ways to improve your sleep. Meditation is not just the act of sitting cross-legged somewhere and focusing your attention on your breath. It is much more than that because while meditating you can take a break from all the things that bother you. As a result, you relax your mind and come back to reality refreshed. All forms of meditation can have a positive impact on sleep quality.
The most effective form of meditation regarding sleep is everyday mindfulness meditation. In other words, living in the present with understanding for oneself and others without judgment. Meditation will not take a lot of your time. You can start with short sessions of 10-15 minutes and then aim for 30 or more minutes sessions, as often as you like. People found it easier to meditate in the morning or evening for around 20 minutes.
2. Practice yoga
If you find meditation boring and not helpful, you should consider yoga. Most people find it difficult to sleep soundly and practicing yoga may be the key that improves that. Maybe it is time for you to start practicing yoga. This form of exercise can also help you improve your overall health including your body and mind. Yoga has great therapeutic potential and besides improving sleep, alleviates stress, anxiety, and improves your focus. On the way, you will earn more energy to spend the rest of the day. Yoga can be of different types also, but you can start with Yin because it does not require any strong physical activities.
Aim for 20 minutes a day of yoga before going to bed. That way you will relax and sleep much better. You can do yoga alone or in groups and if even yoga does not do the job for you then move on to other ways or supplements to improve your sleep. Consider massage because it has the potential to improve sleep and overall mood.
3. Physical exercise
If meditation, yoga, or massage is not enough for you, start exercising. You should add exercise to your daily must-haves because is the best natural remedy for your overall health and not just sleep. Those who exercise not only sleep better but also are more in shape and never moody. Do not hurry with heavy exercising from the start. Go for walks, run a bit, or practice your preferred sport.
People should not avoid exercising saying it takes a lot of time. Yes, exercising requires some effort but you can only need around 20 minutes per day. If the weather outside is not that good, you can always exercise indoors and get in shape.
4. Follow a healthy diet
Another way that you can improve sleep is by eating healthy. Eating a balanced diet is essential and helps you a lot. Fruits, vegetables, whole grains, and lean protein should be part of this diet. These will keep your stomach full and avoid problems in blood sugar. In addition to that, a healthy diet reduces the production of stress hormones that affect our sleep cycles.
5. CBD oil
Cannabidiol oil is the best all-natural supplement to support your sleeping experience. CBD öl has tremendous health potential and it is safe to use. This oil can manage all the causes that interfere with our sleep. CBD reduces stress levels and raises serotonin levels. This ability improves mood and sleep. CBD offers calming effects without causing any negative side effects such as addiction or “high” feelings.
In conclusion, we believe that the above solutions will improve your sleep. You can be sure that nothing bad comes from meditation, yoga, physical activity, a good diet, or CBD oil. Make sleep a priority and you will be much more productive and more energetic during the day.