Do you find yourself waking up in the middle of the night or you never hardly a wink of sleep until the wee hours of the night, which isn’t helpful since your alarm will soon be screaming that it is time to wake up?  You are not alone. Recent statistics carried out in the USA show that approximately 7-19% of adults hardly have enough sleep. The scary part is an estimated 50-70 million people are already struggling with one sleep disorder or another. I mean, this is just a small portion of so many people around the world going through the exact same thing. Perhaps there is a more natural way to help you get a better night’s sleep. Here is a couple of them.

Keep off from having alcohol and caffeinated drinks shortly before going to bed

Many people can’t just go to bed without having a cup of their favorite caffeine-filled drink or a glass or two of wine or beer, which at all is not a good idea. Let’s begin with caffeine. Being a known stimulant, it’s the main effect is to keep you alert. You absolutely do not want to be staring at the ceiling from your bed simply because you can’t sleep. Experts say that the effects of caffeine on your system last up to 24 hours. This means that you will be awake for the better part of the night, therefore, eating up your sleep quantity and messing its quality.

How about alcohol? This is a sedative and the obvious effect of it is to make you drowsy. While many people turn to that as a remedy for making them go to sleep, the effect doesn’t last as long. Alcohol will relax your brain for sure but it will wear off sooner than expected, leaving you alert and you will have trouble going back to sleep. You will also be making several visits to the bathroom which ruins your sleep pattern.

 It is therefore recommended that you avoid these kinds of beverages before going to bed. If you have to have them, spreading your intake throughout the day to enable the effects to wear off early is advisable.

Maintain a suitable sleep environment

Your sleep environment is the major factor that contributes to the quality of your sleep. Making it suitable depends on a number of things including:

Your bedroom’s air temperature. No one would want to sleep in a bedroom that’s too warm or too cold, which means you will hardly do so. Sleep experts explain that when we sleep, our body is set to drop so when we the temperature around us at that time is higher or lower than that we will automatically wake up. Therefore, your room temperature should be in line with your bodies. No one can pinpoint the exact temperature, but an approximate of 60-70 degrees is the most suitable.

The level of your bed’s comfortability. Your sleep quality is very dependent on how comfortable your bed is. How a bed is considered comfortable? Simply through its mattress and pillows. There still are controversies concerning which type of mattress is the best in terms of quality. Truth be told, it’s up to you to know which one is best for you. However, you have to have a couple of factors in mind when doing that. It is recommended that you get a mattress that is firm to support your spine when you sleep in whichever position but it doesn’t have to be too firm to keep you uncomfortable. A good example is the ones at the sears mattress store where they have a little bit of every design to make sleep perfectly.

Follow a constant sleep schedule

Having a constant sleep-wake cycle is very important when it comes to your sleep quality. By sleeping and waking up at the same time every day, you enhance your biological clock, scientifically known as the circadian rhythm. This means that your body will automatically know when it’s time to sleep so you will not have trouble falling asleep.

Maintaining your schedule can be quite challenging especially during weekends. That is when so many people choose to pay back the early hours they had to wake up and start engaging in their daily lives but it might not be the best idea. This is because it will confuse your body therefore it will be difficult for you to fall asleep at your set time.

However, it doesn’t hurt to extend your Saturday and Sunday mornings but be sure not to overdo it.

Exercise regularly

Exercise has for a very long time now been known for its positive impact on sleeplessness. When you exercise especially at night, your energy levels shoot up which drops right after. This makes you feel tired and want to immediately slide in bed. Research has shown that exercising shortly before bed increases one’s time spent in a deep sleep. This doesn’t improve your sleep quantity but also your quality.

Dim or switch off your bedroom lights before you sleep

You probably wonder why. Our bodies’ biological clock controls the signal of the brain to produce a certain chemical called melatonin which makes us fall asleep. This chemical production is very dependent on light, which means it is produced more at night and decreases as morning sets in.

When you sleep while the lights are still on, you confuse your body and the melatonin decreases assuming that it’s time to wake up. This will obviously keep you awake. If you happen to be uncomfortable in darkness, try dimming your lights to ensure that it does not affect your sleep pattern.

Lack of sleep is a common problem among us and it is always because of one factor or another. Instead of quickly looking for sleeping pills, try these natural remedies and you will get that good night’s sleep you need to be rejuvenated for the next day. If the problem persists, seek help from a doctor to properly diagnose you and give you the right treatment.