Sleep deprivation is a common problem in America. In fact, it is estimated that 20 percent of people in America get less than six hours of sleep per night. A lack of sleep can put your health at risk. Fortunately, there are natural sleep solutions you can use. Below is a list of natural ways that you can improve your sleep:
One of the best things you can do to improve your quality and quantity of sleep is to exercise. There was a study done that involved sedentary adults who reported sleeping poorly. They were asked to exercise four times per week. The results of the study showed that the subjects sleep quality went from poor to good.
It is best to get your workout in early in the day. Exercising right before bed can make it harder for you to go to sleep.
Have A Glass Of Warm Milk
Drinking a glass of warm milk right before you go to bed can make it easier for you to fall asleep. Milk is high in calcium, which helps produce melatonin. Melatonin helps regulate sleep and wake cycles.
Cherry juice is another beverage that you can drink before bedtime in order to get a restful sleep. It is naturally high in melatonin. There was a study published in the Journal of Medicinal Food that compared people who drank cherry juice to people who drank a placebo beverage. The results of the study showed that people who drank cherry juice twice a day had an easier time falling asleep.
Warm Bath With Lavender Oil
Taking a warm bath with lavender oil can help you relax. Lavender oil is calming. That is why you may have an easier time falling asleep if you take a warm bath with lavender oil.
Try To Maintain A Consistent Sleep Schedule
Many of us get up earlier on the days we work and sleep in later on our days off. However, it is best for you to maintain a consistent sleep schedule. It will be easier for you to go to sleep if your body is used to getting up and going to bed around the same time.