Sleep is important for your body and mind to function optimally. Sleep boosts your energy, focus, and overall well-being. Lack of sleep on the other side can lead to anxiety, high blood pressure, and even visible signs like eye bags. The good news? Sleep is a lifestyle you can improve with intention. At Wellness Echo, we believe your future self is listening. Here are seven proven ways to help you sleep better, naturally.
Establish a Sleep Pattern
Come up with a sleep pattern that works for you and that your body can adapt to. Irregular sleep pattern can cause one to suffer from insomnia. To fix this, one needs to establish a routine that the body can adopt and adhere to. Setting sleeping time will help one sleep naturally. If your body knows you sleep at 10:00 pm and wake up at 6:00 am in the morning, the brain will signal the body to naturally rest when it is time.
Eat Your Way to Sleep
Did you know your diet can promote sleep? Drinking hot chocolate just before bed warms up your body and releases some feel – good hormones that relaxes your nervous system sending your body to natural sleep. Bananas and tumeric have been proven to have the same effect. However, one should strive to eat healthy foods that support the gut because gas among other gut discomforts have been associated with lack of proper sleep.
Limit Screen Time
Avoid or limit screentime just before bed – Use of phones, TV or screens keeps the brain alert. If you want to sleep naturally read a book or listen to lullaby or some music that calms the brain and sends it to sleep. Watching an action movie may negate this effect. If you are having trouble sleeping, you can also listen to white noise.
Exercise
Exercise – Long walks or any good body activity that raises the metabolic rate and promotes circulation is an enabler of sleep. Activity also raises body temperature which leads to feeling warm and cozy for bedtime. However, one should not exercise too close to bed time because this will defeat the purpose of the whole exercise.
Avoid Stressful Situations
Stress releases cortisol, a hormone that brings about insomnia. To reduce cortisol levels, it is important to manage your stress levels. “What keeps you awake at night?” It is a common question asked when people want to understand what their stressors are.
Massage / Shower
A gentle massage helps your body relax and prepares it for sleep by calming your nervous system through the power of touch. The skin, being the body’s largest organ with countless nerve endings, responds well to comforting contact. Similarly, taking a warm shower can soothe your muscles and signal to your brain that it’s time to wind down for rest. Remember, your brain plays a key role in regulating sleep and relaxation throughout your body.
Environmental Factors
Please remember that the environment you sleep in can affect how you naturally sleep. Control the noise in your surroundings, sleep in clean and warm beddings (bedsheet and duvets) and make sure the room is tidy, organized and dark to your liking. Controlled lighting is important to slowing the sense of sight.
Fun fact: Studies show that if you fall asleep when you are around your boyfriend/girlfriend, he/she makes you comfortable, causing your body to release chemicals that support sleep.
Wellness Echo 
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