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Sleep Hacks - 6 Ways To Improve Sleep Naturally

February 15, 2019

Sleep is essential for our health and well-being. A good night sleep not only increases our quality of life, but also our overall happiness by elevating our mood and increasing our productivity. Here are some tips to help improve your sleep quality, so you can start your days energised and happy.

6 Ways To Improve Sleep Naturally

Move around: Studies show that physical activities increase the quality of sleep. Try to move your body as much as possible, even if it’s just taking a flight of stairs or a quick walk after work. However, its best to limit exercise 3 hours before bedtime to allow your body to wind down.
Take a hot bath: Taking a bath can help soak away your stress and relax your body. If you are struggling to incorporate a long, hot bath every day, you can do the quick version: a foot bath! Simply soak your feet in a bucket of hot water for 5 – 10 minutes, and enjoy how the tension slowly dissipates.
Adaptogenic herbs: Adaptogenic herbs can help the body adapt to stress, both mentally and physically, and thereby help reduce sensitivity to stress. For examples the Red Dates is known for its adaptogenic properties to help the body adapt to stress, and it is used in Traditional Chinese Medicine to help with insomnia and anxiety.
Reduce screen time: The blue light that emits from our mobile phones, computers, and TVs screens gives the body the false impression that it’s daytime and suppresses the secretion of melatonin, an essential hormone for a good night sleep. A Harvard study found that blue light can significantly shift our circadian rhythm which regulates natural sleep patterns. If you cannot avoid it, wear orange glasses that can neutralise the blue light, and use apps that dim the screen light at night.
Sleep Routines: When you are lying in bed and don’t feel sleepy, don’t force yourself to sleep or get stressed out about it. It’s better to get back up and do some mundane activities such as cleaning or ironing. Also, establishing a sleep routine such as reading a book at bedtime can help program your body for sleeping.
Eat wisely: Try to avoid caffeine, alcohol and hard to digest foods such as fatty, oily and fried food. Also, foods that cause bloating such as pulses and hard-cooked eggs are better avoided. On the other hand, carby foods such as pasta, rice, and potatoes can support sleep. Lastly, don’t be either too full or too hungry. If you are feeling peckish before the bed, have a little snack such as some red dates or a slice of toast.