How to Sleep Better Naturally: Habits for Restorative Sleep

Sleeping well is one of the pillars of well-being, and that is why today we bring you easy-to-apply tips, with which we can all improve the quality of our rest.

How to Sleep Better: Practical, Science-Based Tips for Better Sleep and Rest

Getting a good night’s sleep depends not only on what we do before going to bed, but also on the habits we maintain throughout the day. These habits, known as sleep hygiene, are essential to create the optimal conditions for a deep and restful sleep. Although they may seem like simple details, there is a biological logic behind them, backed by science. In short: if you have trouble sleeping, or if you want to sleep better, you have to start by improving the following habits.

Exposure to natural light in the morning

Light is the main activator of circadian rhythms. Exposure to sunlight in the morning helps synchronize our internal clock, improving the quality of nighttime sleep. Try to sunbathe during the day to regulate your brain’s circadian rhythm. For example, if possible, have breakfast outdoors or next to a window with natural light. At midday, if you have the possibility, take a walk outdoors.

Sleep environment

Develop a relaxing routine before going to sleep with relaxing activities. Find your own routine that allows you to relax hours before going to sleep: a warm shower, a pleasant-smelling cream, clean sheets, a pleasant reading time, a guided meditation…

Avoid exposure to artificial light in the afternoon.

Artificial light during the afternoon and evening, especially blue light emitted by electronic devices such as phones, tablets and computers, sends the signal to the brain that it is still daytime, slows down the production of melatonin (sleep hormone), makes it difficult to fall asleep and reduces the quality of sleep.

To counteract this effect, it is recommended to reduce exposure to artificial light in the hours before sleep. In the evenings, keep a dim, warm light indoors, preferably indirect light. There is the option of using warmer lights at home, such as red light, which is less stimulating and therefore more compatible with the body’s natural preparation for sleep.

Design of your bedroom

To ensure a good night’s sleep, the bedroom must meet certain conditions that favor the quality of sleep. First of all, total darkness is crucial. The room should be as dark as possible to promote the production of melatonin, the hormone that regulates sleep. If you cannot block out all outside light, the use of an eye mask is recommended.

A drop in body temperature is an ancient signal that it is time to sleep. Keeping the bedroom temperature slightly cool, between 16 and 20°C, helps to reduce the internal body temperature, which facilitates sleep. This thermal decrease is a natural signal that the body interprets as the time to rest. It is also recommended that the room be free of noise and as quiet as possible. If external noise cannot be controlled, earplugs may be helpful.

In addition to all of this, invest time in making your bedroom a cozier place to sleep. This may involve changing the lighting, décor, sheets or cushions, as examples, depending on your preferences.

Early dinner for better sleep

At night, the body reduces its digestive capacity as it prepares to rest, which means that eating late or eating heavy meals can hinder digestion and affect the quality of sleep. Eating dinner early allows the digestive process to conclude before bedtime, facilitating a deeper and more restful sleep. The ideal for the body is to have dinner when it is still daylight, but if it is incompatible with your daily routine, it is recommended to have a light dinner, homemade food prepared in a simple way, avoiding fried and industrial food.

Nasal breathing for better sleep

Nasal breathing has many benefits, including improved sleep and apnea. By contrast, breathing through the mouth causes dryness, throat irritation and increases the risk of sleep interruptions, in addition to snoring.

Avoid stimulants before going to sleep

Avoid consuming stimulant substances before bedtime, such as caffeine, nicotine, and alcohol. These substances can alter sleep patterns and affect the ability to fall asleep or stay asleep.

Activities that generate well-being

Perform physical exercise, activities that generate well-being and maintain a positive and constructive attitude towards life. Good levels of endorphins and endocannabinoids and low cortisol will make you feel better and be able to rest. Relax, nothing is under control!

Physical exercise and sleep improvement

Regular physical activity helps to improve well-being, facilitates the reconciliation of sleep and improves the duration and quality of sleep. In addition, exercise reduces stress and anxiety levels, which also contributes to better sleep.

Limiting naps

Prolonged naps during the day can interfere with nighttime sleep. If you need to sleep during the day, try to keep the nap short (20-30 minutes) and early in the afternoon.

Consistent routine

Going to bed and getting up at approximately the same time, even on weekends, is key to keeping circadian rhythms regulated. This habit makes it easier for your body to know when it is time to sleep, thus improving sleep quality.

The Circadian Rhythm: How It Affects Your Sleep and How to Synchronize Your Internal Clock

All of us have an internal clock that prepares our body for the daily cycle of day and night. This is what is called the circadian rhythm of the body, and at a biological level these are hormonal changes that occur cyclically, every day. These rhythms follow a cycle close to 24 hours (“close to a day”, circadian) and are deeply influenced by external factors, especially natural light.

Over millions of years, we have evolved by adapting to the cycles of day and night, light and dark. It is crucial to understand that our biology is deeply adapted to these cycles, and that it is something we have imprinted in our genetics. Therefore, in order to sleep better, it is essential to respect and encourage these rhythms through such seemingly simple habits as, for example, having an early dinner and avoiding bright white lights at home at bedtime.

Circadian rhythms are not habits that can be modified: they are an evolutionary adaptation imprinted in our DNA.

Evolutionarily, circadian rhythms provide an advantage by allowing the body to anticipate and prepare for different biological functions. For example, the digestive system is most active during the day, when we are most likely to eat. In contrast, during the night, the body focuses on other functions, such as cell repair and tissue regeneration. This internal clock synchronizes the body with the natural cycles of light and dark, and helps us to be more energy efficient.

Constant exposure to artificial light and a lack of synchronization with natural light and dark cycles can throw these natural internal rhythms out of whack, causing sleep problems and sleep disorders. Discover how to synchronize the internal clock and the supplements that work best, according to science, to improve sleep quality naturally.

What are the risks of sleeping badly?

Lack of sleep not only affects daily well-being, causing fatigue, memory lapses and lack of concentration, but is also linked to an increased risk of almost all known chronic diseases. In addition, it interferes with the body’s ability to gain muscle mass and lose fat.

For all these reasons, when we ask ourselves how we can improve our rest, or how to sleep better, the first thing to address are the factors that benefit the circadian rhythm. More essential than any supplement!

Natural Products to Improve Sleep

Although improving sleep habits is essential, some supplements may be helpful if sleep problems persist.

CBD oil for insomnia

CBD oil may be advisable if there is anxiety or stress.

Melatonin for sleep

Melatonin is a hormone that regulates the sleep-wake cycle. It is produced naturally by the body, but is also available in supplement form in most European countries.

Supplementing with melatonin is effective for sleep, and may be especially recommended on certain occasions. For example, people who work night shifts or rotating shifts, to allow them to sleep well during the day, and to help them get back to sleep at night when they return to a normal schedule. Melatonin has a rapid effect, so it is recommended to take it just before going to bed.

We hope you found this article useful and that you can incorporate some of these practical tips into your routine to improve your rest. Good night, Cannactivist!

References

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