The average adult needs at least 6-8 hours of sleep to feel sufficiently rested, yet this is a seemingly unachievable goal for many. Whether you’re up all night thinking stressed thoughts or just can’t seem to get comfortable, a lack of sleep can lead to a number of issues from fatigue to poor focus and irritability. Fortunately, there are several simple tips and tricks that you can make the most of to increase your chances of getting a great night’s sleep, and you needn’t resort to over-the-counter pills that only work short term (if ever). If you’d like to find out more about how you can improve your chances of sleeping well, then read on to uncover some of the handiest hacks that you can utilise today.
Change Your Diet
You may be surprised to find out that your diet can influence your quality of sleep dramatically, as some foods can lead to interrupted sleep and may even keep you awake for hours on end. First and foremost, removing caffeine from your diet is one of the best ways to improve your sleep cycle. Of course, a warm mug of coffee seems to be the best medicine when you’re lacking energy after a bad night’s rest, but the reality is that caffeine can stay in your system for more than 6 hours. That means if you settle down for a cup of tea when you return from work, it will no doubt still be present when you’re trying to drift off. Additionally, cutting down the amount of fried and spicy foods that you eat in the evening will be of real benefit for your quality of sleep. Oily and spicy foods such as fried chicken or curry are more difficult to digest, and as your metabolism slows down in the night when you head to bed, such foods can cause you to experience symptoms such as acid reflux. Eating a light dinner as early as you can is always the best way to go if you want to sleep well, so aim to lead a healthy lifestyle.
Try Plant Based Sleep Aids
Most over-the-counter sleep aids are chemical based and highly artificial, and this is partly why you can expect to experience a variety of different side effects when consuming them. Fortunately there are many plant based alternatives that you can try out that don’t carry the same risks and dangers, so you can maintain peace of mind knowing that you’re not in harm’s way when you’re attempting to improve your quality of sleep. First off, herbal teas can be some of the best ways to sleep well, and you can choose between a variety of different plants such as chamomile and valerian. Such teas have been utilised in many cultures for centuries, and are widely known to have sleep inducing qualities. More modern alternatives like cbd gummies that contain a substance derived from the hemp plant are a tastier way to improve sleep quality, so it’s clear there are many plant based methods that you can make the most of to sleep well.
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