12 Natural Ways to Promote Deeper Sleep

Naturally Promote Deeper Sleep If you are hoping to promote deeper sleep using natural methods, you will be pleased to know that you can. In fact, there are many ways that you can promote deeper sleep without having to resort to medication or non-prescription sleep aids.

Although, in some cases, prescription or non-prescription sleep aids may be required, it’s always a good idea to first try and promote deeper sleep through natural means. With that in mind, here are 12 natural ways that can help you improve your chances of getting a deeper and more restful sleep over the long term.

1. Naturally promote deeper sleep by sticking to a sleep schedule.

First things first, you need to go to bed around the same time every night. For instance, if 11pm is your bedtime, this needs to be your bedtime always, even on the weekends. Even though there may be times when you will stay up later for a special event, etc., other than these rare occasions, stick to your sleep schedule.

Likewise, just as you need to go to sleep at the same time every night, you should wake up around the same time every day, too. This means you need to set your alarm for the same time every day. Unless you’re unwell, and need the extra bed rest, you need to wake up when you normally would each day, including the weekends. Forget about sleeping in. When you stay on a consistent sleep schedule, this helps to benefit your overall sleep quality over the long term. Eventually, you might not even need an alarm to wake up!

2. Naturally promote deeper sleep by relaxing before bed.

De-stressing before bed can make a world of difference in regard to how well you sleep as well as for how long you sleep. Find ways to clear your mind of the day’s stresses. Activities such as meditation, stretching, a massage, reading, listening to relaxing music, deep breathing, visualization, a warm bath or shower, etc., are all great ways to unwind. It’s simply a matter of finding what works for you.

3. Naturally promote deeper sleep by powering down screens and lights an hour before bed.

This means shutting off the TV, bright overhead lights, computer screens, mobile phones, tablets, etc. The bright lights of these devices will only further stimulate your body and mind and will lower your body’s natural ability to ready itself for sleep. While you should avoid working 24/7, at times when you must be available for work, set your phone or computer screen on “night mode” to help reduce stimuli.

4. Naturally promote deeper sleep by avoiding long daytime naps.

While a short power nap of 30 minutes or less can promote wakefulness and enhance learning ability and performance, according to research published in the journal “Current opinion in pulmonary medicine”, longer naps can negatively affect sleep quality and health. In short, a quick 20 – 30 minute nap can do wonders. Anything longer than 30 minutes and you risk disrupting you productivity and the deep sleep you want later.

5. Naturally promote deeper sleep by finding the right temperature for your bedroom

You’ve likely noticed that you have a hard time sleeping if you’re too warm or too cold. After years of research, science and physiology both agree that, for most people, when it comes to nighttime sleeping, the ideal temperature is around 67 – 70°F (19.5 – 20°C). That said, whether you like it warmer or cooler, it’s important to find the temperature that works for you.

6. Naturally promote deeper sleep by not working out too close to bedtime

Yes, exercise is important for improving sleep and health. However, exercising right before bed can disrupt sleep and reduce the amount of deep sleep you get. The reason is exercise has a stimulatory effect on the body, increasing hormones like adrenaline and epinephrine. It’s typically best to avoid exercise 3 hours prior to bedtime.

7. Naturally promote deeper sleep by not eating a big meal before bed

While it’s never a good idea to go to bed hungry, eating a large meal an hour or two before you go to bed is rarely a good idea if you’re seeking quality deep sleep. Late-night eating may negatively affect sleep quality and melatonin. In addition, avoid eating lots of refined carbs and sugar throughout the day. This can make you feel alert at night and can drag you out of the deep, restorative sleep stages that you so crave.

8. Naturally promote deeper sleep by avoiding stimulants after lunchtime

Stimulants, such as caffeine, typically act on the central nervous system, increasing mental alertness and brain function. They also reduce feeling of fatigue and sleepiness. Research published in the “Journal of Clinical Sleep Medicine” found that consuming caffeine up to six hours before bed significantly worsened quality of sleep. For this reason, it’s a good idea to stop all stimulant consumption (e.g. coffee, cola, energy drinks, etc.) after lunchtime. This also includes weight loss tablets that work to increase energy. All stimulants should be stopped six hours prior to bedtime to avoid insomnia.

9. Naturally promote deeper sleep by spending more time outside every day

Natural day light is good for your health and if you want to promote deeper sleep. Exposing yourself to natural sunlight or bright light throughout the day assists in keeping your circadian rhythm (you body’s natural time-keeping clock) healthy. Natural light affects your body, brain and hormones, helping your body know when to stay awake and when it’s time to sleep.

10. Naturally promote deeper sleep by avoiding alcohol before bed

You might feel sleepy after consuming alcohol and you may even fall asleep faster, but alcohol consumption does not contribute to quality deep sleep. In fact, it has quite the opposite effect. It can negatively affect your sleep and hormones, as well increase symptoms of snoring, disrupted sleep patterns and sleep apnea.

11. Naturally promote deeper sleep by reducing your fluid intake before bed

Staying hydrated is important, but if you drink a glass of water before bed, you’ll end up disrupting your deep sleep when you have to get up in the middle of the night to go to the bathroom. Try not to drink any fluids 1 – 2 hours before bed, whenever possible. Also, make sure to use the bathroom before bed to prevent disrupting your sleep.

12. Naturally promote deeper sleep by ensuring your bed is comfortable

This one’s a bit of a no-brainer. If your pillows, mattress, sheets, blankets, etc. are not comfortable, how do you expect to enjoy a good night’s sleep? Replace your pillow regularly and replace your mattress every 5 to 8 years for maximum comfort.

Of course, not all-natural methods to promote deeper sleep will work for everyone. What benefits one person, does not always benefit another. Since this is the case, do speak with your healthcare provider if your sleep struggles become chronic. The reasons behind your disrupted sleeping habits or insomnia could be related to a medical condition, such as sleep apnea.

Ultimately, the best way to effectively promote deeper sleep is to first learn what might be disrupting it in the first place. Best of luck and sweet dreams!

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