How To Get A Good Night Sleep Naturally?

Good night sleep is natural for the body for recovery. You probably know how good you feel after a good night’s sleep.

Sleep is an active process controlled by parts of the brain.

By sleeping the body recovers, you give your brain a rest, as it were, to process everything from the day and so your body gets new energy for the new day.

We sleep for a third of our lives. We literally recharge while we sleep.

It appears that deep sleep, particularly at the start of the night, is extremely important.

The optimum average sleeping time is 7-8 hours, and if we sleep more or less we are more susceptible to, for example, the flu.

So sleeping well is super important for a healthy lifestyle. This does not only include; eating healthy, not smoking, not drinking, exercising properly…. but certainly also a good night’s sleep!

Everyone wants to get a good night’s sleep, and for many, that’s a good goal.

A good night’s sleep is one of the most important elements in maintaining a healthy body. Do you have a lack of sleep?

If so, you will feel the consequences, both physically and mentally.

How to get a good night sleep naturally

How to get a good night sleep naturally?

Video Credit: CREATIONHealth

A good night’s sleep is important

Sleeping is not only a relaxing activity, it is an important time for your body to repair itself. Without sleep, we wouldn’t be where we are today.

Most adults need 7 to 9 hours of sleep per night. For children, it’s often even more.

[1] Why do we need a good night’s sleep? 

Our bodies use our internal clock to regulate how much sleep we need and when. This is called the circadian rhythm.

For most people, this rhythm lasts 24 hours, but it can sometimes vary to 23 or 25 hours. When we wake up, we feel refreshed and ready.

As the day progresses, we become increasingly tired and fall asleep immediately in the evening.

During sleep, you go through four different phases. These phases maintain a 90-minute rhythm.

  • Slumber phase (1-5 minutes)

Slumber phase (1-5 minutes) The slumber phase occurs between the stages of waking and sleeping.

The rate of eye movement slows down. You struggle to keep your eyes open and eventually fall asleep off.. Brain activity slowly decreases.

When you fall asleep, you first enter stage 1.

This is only a very short phase, from about 1 to 5 minutes. This is actually the transition from being awake to sleeping: falling asleep.

  • Light sleep (30-40 minutes).

Most of the time, you sleep in stage 2. In this stage, sleep begins, but it is still very light. You no longer wake up to every sound, but you can wake up easily. After being in stage 2 for a while, you slowly enter stage 3 and stage 4.

  • Deep sleep.

This is the stage of truly deep sleep. Breathing and heart rate drop to the lowest rhythm.

When you awaken from this sleep, you are disoriented and need time to realize where you are. This phase allows for physical recovery.

  • Dream sleep (REM sleep) (10-20 minutes).

In this phase, there are rapid eye movements and great brain activity. The muscles are completely relaxed.

your body is very alert and you also have the most dreams. Dreams also help you process information.

In men, an erection sometimes occurs during this phase of sleep.

During REM sleep, there is brain activity similar to when a person is awake.

During REM sleep the brain is active with dreaming, processing information, and all kinds of memory functions.

Thus, during dream sleep the major activity of the body and mind takes place. Thus, this phase consumes energy.

The function of dream sleep is to refresh the mind and process experiences we have had during the day.

After each REM sleep phase, you sometimes wake up briefly (often unconsciously) and the whole sleep cycle from light sleep to deep sleep, to dream sleep, starts again from the beginning until it is time to wake up

[2] Consequences of a lack of sleep:

Sleep is not only very nice but also very important. When you are sleep-deprived, you suffer, for example, from muscle aches, headaches, nausea, dizziness, shaky hands, and yawning.

You can also become irritable, for example, you get angry about something very small.

Sometimes you even suffer from memory loss and with severe sleep deprivation, you can become completely confused.

There are even studies that show that a lack of sleep also contributes to Alzheimer’s disease, cancer, and depression. So take your sleep seriously.

  • Recover.

So people need sleep. It is a requirement for the body and mind to recover from the day. All the impressions that a person has gained during the day are processed during sleep.

Muscles that have been active during the day can relax during

sleep. And because your body is at rest when you sleep, you also produce more new cells and waste products. That’s why sleep is the best medicine when you’re sick.

  • Lose weight.

Research has shown that sleep deprivation is directly related to your ability to lose weight. The people who participated in this study were given the same diet and the same amount of exercise.

The only difference was that half of the test group slept less than 6 hours a night and the control group slept more than 8 hours a

night. The result of the study was that the test group lost significantly less body weight and body fat than the people in the control group who did get enough sleep.

So if you want to lose a few pounds, crawl into bed on time

in bed on time. And then they say losing weight is hard.

[3] 23 tips to  get a good night sleep naturally:

Fortunately, you can get your sleep deprivation back in order pretty quickly and take advantage of it right away.

The tips below for getting a good night’s sleep are based on the book Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health, and Bigger Success by Shawn Stevenson.

(1) Prioritize your sleep

If you’re not feeling well, go to bed on time for a few nights first. Sleep is like ctrl+alt+delete.

Getting enough sleep allows you to perform a kind of system recovery, just as your PC crashes.

When you sleep, all kinds of repair processes are started in your body. From your brain to your skin and from your digestion to your cornea.

What’s more, the world looks a lot better when you’re rested, so you can think more positive

way. So prioritize your sleepover night, that way too fun series on Netflix or that hour or Facebook and Instagram.

(2) Make sure you have enough daylight:

The more daylight you get during the day, the less tired you feel during the day and the better you sleep at night.

This has to do with your internal clock. With daylight, our bodies produce cortisol. Cortisol is the hormone that keeps us awake, alert, and stressed.

So you need to make sure that your internal clock is in line with the natural rhythm that you have.

So if you want to be fit in the morning and tired enough in the evening to sleep on time, you need to make sure you get enough daylight when you’re awake.

So get outside often when you have the opportunity. If your body doesn’t get any more daylight at night because it’s dark, your body knows it’s time to sleep.

(3) Limit your caffeine intake.

A cup of coffee seems like nothing wrong with it, but caffeine can remain active in your body for up to six hours.

So if you want to make sure you can sleep well at night, it’s best not to drink coffee after 3 p.m. in the afternoon.

And of course, make sure you don’t drink tea or soft drinks that contain caffeine.

(4) Sleep in the right climate:

The climate in your room is very important for a good night’s sleep.

It seems that a temperature of around 16 degrees is best, but of course, that also depends on how thick your comforter is.

Furthermore, make sure that your bedroom is clean and that there is enough fresh air.

(5) Go to bed on time:

Many of us are night owls, but it’s actually against our nature. When it gets dark, your body produces the so-called ‘sleep hormone’.

This is called melatonin.

In the days when there was no light, people went to sleep as soon as it got dark. The hormone made you tired.

Nowadays, we are still so busy at night with television, tablets, and telephones that our bodies do not get the chance to produce the sleep hormone and so we are less likely too tired.

The result is that we are less rested the next day. So help Mother Nature a little and dive in nice and early.

(6) Banish animals from the bedroom:

Some people bring their pets into the bedroom.

Very cozy of course, but those sweet animals often disturb sleep because they want attention in the middle of the night, lick your nose, or lie on top of you.

(7) Reduce stress:

If you go to bed full of stress, you will sleep restlessly. You have to process all the stress during the night and it causes a lot of unrest.

So try to get rid of a large part of your stress before you go to bed.

You can do this, for example, by taking a warm bath with a good book, writing your thoughts off, meditating, or folding the laundry in deadly silence.

The most important thing is of course that you try to reduce the stress you experience during the day.

Talk to your boss if you can’t handle your job anymore, dump your boyfriend if he makes you unhappy, and try not to cram 36 hours into 24.

(8) Use your bedroom for sleeping:

Use your bedroom for what it’s meant to be. To sleep. So not to watch TV and certainly not to Facebook or play Candy Crush.

Also, try to get your bedroom as quiet as possible.

(9) The darker the better:

When it’s dark, your body knows it needs to sleep. So make sure there is no light coming in.

The tricky thing is that you also need it to see daylight in the morning.

That way, your body knows it needs to get ready to wake up and you don’t get a rude awakening when the alarm goes off. Therefore, it may be helpful to purchase a Wake-up light.

(10) Get rid of those screens:

Screens of tablets, televisions, laptops, and smartphones mainly give off blue light.

This is the same type of light as daylight and gives your body the signal that it is morning.

As a result, your body produces less melatonin, which makes you less sleepy. In addition, the activity on the screen makes your brain restless.

So stop using screens at least an hour before you go to sleep if you want to fall asleep easily.

(11) Exercise, but not at night:

It is important to exercise regularly, this has a positive influence on your sleep.

Just don’t do this late at night because it can be at the expense of your sleep due to the hormones released during exercise.

(12) Say goodbye to excess weight:

If you are overweight, you may start snoring or develop sleep apnea. Both disturb your sleep. So it’s good for the quality of your sleep if you try to lose some weight.

(13) The influence of alcohol:

Alcohol has an interesting effect on sleep. When you’ve been drinking, you often fall asleep more easily.

The only problem is that you sleep much less deeply and so the quality of your sleep decreases. So you feel less rested.

So the idea of a nightcap can work, but make sure you stick to one drink.

(14) Find the right position and a suitable pillow:

Pay attention to how you prefer to fall asleep and in what position you wake up in the morning.

Make sure you have a pillow that fits your preferred sleeping position, Since your sleeping habits may change, it is important that your pillow fits your current sleeping habits. Otherwise, you may suffer from neck, back, or other body parts.

(15) Calm your thoughts:

Do you often lie in bed fretting? Then meditate before you go to sleep. You can do this by counting your breaths.

By focusing on your breathing, you clear your head and become relaxed. If this doesn’t work for you, you can also use a guided meditation that tries to help people fall asleep.

There are plenty to be found on Youtube. For example, see the video below.

(16) Calm yourself with the right tea:

Coffee before going to bed is not smart. And that also applies to tea from tea leaves. But herbal tea is a very good idea.

Keep some time between your last cup of tea and the moment you go to bed, otherwise, there is a good chance you will have to pee during the night.

(17) Don’t put on too much in bed:

Sleep naked or in your underwear. Research shows that this improves sleep quality. Do you really want something to wear?

Then look for airy, moisture-wicking nightwear that doesn’t pinch. In other words, clothing that has the properties of sleeping naked with the benefits of clothing.

(18) Get the right amount of sleep:

To get the right amount of sleep, you can base it on the stages of sleep. As you sleep, you go through several phases of about 1.5 hours each.

First, you sleep lightly, then you sink deeper into REM sleep (where most of the “magic” happens). Then you climb back up and sleep lightly again.

You can roughly say: the more often you go through a sleep cycle, the more rested you feel. If you wake up during REM sleep, you often feel sleepy.

That’s why it’s smart to go to bed at a strategic time so you can complete your sleep cycle and wake up when you’re light asleep.

So in theory, you can complete four sleep cycles if you sleep 6 hours and five if you sleep 7.5 hours.

(19) Get up early and have a nice goal:

When you get up early, you feel fitter than when you sleep a hole in the day.

You connect better with the natural day and night rhythms and can immediately take advantage of the early morning light.

Daylight contains more blue in the morning, which stops the production of melatonin and prepares your body for a new day.

(20) Have an orgasm:

A game of sex with your sweetheart (or yourself) has a positive effect on your sleep.

Because of the hormones released during an orgasm, you increase the chances of a good night’s sleep.

These are the same hormones that make you feel cuddly and loving. In addition, sex helps you take your mind off a positive mindset to fall asleep.

(21) Devise an evening routine:

Devise an evening routine that helps you calm your head and get your body ready for the night.

Avoid bright lights, avoid screens, avoid stimulating information. Take a moment to be mindful, calm, and relaxed.

(22) Don’t make it too hot (or cold):

While our body temperature drops when we sleep, our skin temperature rises.

If you sleep in a room that is too hot, you may sweat a lot at night or because your blankets become uncomfortable due to the heat.

A room that is too cold will prevent you from relaxing properly. The ideal bedroom temperature is around 18 degrees Celsius.

If your bedroom is too hot, you will start to sweat, your heart rate will rise, which can make it difficult to fall asleep.

(23) Get a better mattress:

Especially when you’ve just got your own home, it’s possible that you’ve opted for an easy and cheap mattress.

However, this can be very bad for your sleep. A good mattress may be expensive, but it helps your body by keeping your muscles and spine healthy.

The pressure will be less, so you won’t get out of bed with a stiff back the next morning.

Conclusion:

Lack of sleep can be caused by an illness or condition, such as insomnia, but it can also be caused by your lifestyle and environment.

Many people ask themselves this question from time to time.

And it makes perfect sense! Sleeping well is crucial for feeling energetic and fit during the day. Yet not everyone manages to get enough sleep every night.

Insomnia can be related to various factors, such as stress and mental agitation, but also a lack of certain vitamins and minerals can play a role.

Studies have also shown that enough naps improve memory and brain function.

Try to keep a steady rhythm. Your body runs in a 24-hour rhythm.

If you go to bed and get up at different times every day, your body lacks rhythm and it can be harder to fall asleep.

Therefore, it is wise to keep a set bedtime during the week. That way, your body also knows what to expect and your body makes sleep hormones at the right time.

Thanks

I hope you will get some knowledge about how to get a good night sleep naturally? reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice.

Manu Saiyed

Leave a comment