7 Incredible Ways to Fix Your Sleep Cycle Naturally

More than one-third of adults in America don’t get enough sleep every day, which is bad news because not getting enough sleep or having a bad sleeping routine can give birth to a whole lot of problems in your life. You may suffer from depression, impaired immunity, and even obesity. 

On the other hand, if you consistently get a good amount of sleep you will have less stress, better heart health, improved memory, better dietary habits, and less need for caffeine. 

If you are someone who regularly struggles with getting enough sleep, here are some natural ways that will help you fix your sleep cycle and get better sleep every night. 

1. Don’t drink before sleeping

Many people think having a little bit of alcohol before going to bed will help them doze off quickly, however, once the effect wears off you will wake up and have a much harder time going back to sleep. 

Alcohol also reduces the amount of melatonin your body creates which is a hormone, released by the pineal gland at night, that regulates your sleep cycle. Alcohol is also known to cause vivid dreams, nightmares, sleepwalking, and breathing problems. 

2. Make it dark in your room

One of the best ways to make sure that you get enough sleep every night is to fix your exposure to light. The human brain works in mysterious ways, however, what we do know about the human brain for sure is that it produces more melatonin in the dark and stops producing it when you expose it to light. 

In case your room is really dark, you will start getting drowsy the moment you hit the bed. You should draw your curtains, turn all the lights off, and put away all your glowing electronic screens, and then go to bed and see what happens. Make sure that you stop using your phone, tablets, computer, or TV at least half an hour before going to bed because these things can stimulate you for several hours. 

3. Stop taking naps during the day

If your sleeping schedule is all over the place and you are trying to get it back on track you need to avoid taking naps during the day because they make it difficult for you to go back to sleep during the night. 

If you want to take a nap make sure that it isn’t longer than 30 minutes and it has to be before 3 pm so your nocturnal sleep doesn’t get affected. 

In case you still feel sleepy you should expose yourself to bright lights, for example, use your mobile phone, laptop, tablet or you can step out to get some natural light. 

4. Make exercise an essential part of your day

Exercising is a great way to fix your sleep cycle naturally. It increases the melatonin production in your body and aligns your circadian rhythm. It also reduces the time it takes you to go to sleep, so you don’t have to lie in bed for half an hour before actually going to sleep. It also makes you feel much more energetic during the day which may improve your performance at work. 

If you can start exercising at least 30 minutes five days a week, you will see a big improvement in your sleeping cycle. However, make sure that you aren’t working out right before going to bed because that can over-stimulate your body. The best way is to exercise at least 2 to 3 hours before going to bed. 

5. Drown out the noise

A quiet environment is absolutely necessary to get quality sleep. If you live somewhere that has a lot of traffic noise during the night, you are surely going to struggle with sleeping. That is because extra nighttime noise can produce adrenaline and cortisol in your body, and can also increase your heart rate and blood pressure.

Moreover, hearing loud noises during the night might also result in a fragmented night’s sleep which will still leave you sleepy and low on energy in the morning. Even if you don’t wake up, hearing noises in your sleep can disturb the time you spend in different sleep stages. The best way to get rid of all kinds of noise is to use earplugs. You don’t have to get a new place, or build a soundproof bedroom, just spend a few bucks on good quality sleeping earplugs and all your noise problems will be solved.  

6. Improve your dietary habits

If you are really struggling with your sleep cycle, you need to reconsider your dietary habits. If you are consuming a lot of caffeine and alcohol and eating heavy and spicy foods that can cause heartburn and indigestion during the night you need to cut back on all of it. 

Please don’t have any caffeine after mid-afternoon and make sure that you don’t have a heavy dinner. You also need to cut back on high carbohydrate foods as they can reduce the amount of deep sleep that you get every night.

If you need to fall asleep quickly you should try some weed rather than alcohol. Organic weed in Canada is very easy to buy, you can even get it delivered to your doorstep. Plus, there are many benefits of weed when it comes to restoring your sleep cycle. So, it is worth a try. 

7. Try intermittent fasting

Intermittent fasting can help improve your sleep cycle by resetting your circadian rhythm which is a natural process in the human body assigned with the job to regulate the sleep-wake cycle.

Intermittent fasting can also increase the production of the growth hormone in the human body which helps burn fat, restore muscles and repair the body at a cellular level. This means you will feel much more refreshed and repaired when you wake up in the morning. 

Intermittent fasting also makes you more alert during the day by producing more orexin-A, which is a neurotransmitter responsible for alertness. This means that you have less orexin-A at night which will help you get much better and more restful sleep. For more on intermittent fasting click here: https://lifeapps.io/fasting/a-beginners-guide-to-intermittent-fasting/.

Conclusion

Some people might start seeing the results after changing their diet, others might have to completely redo their bedroom to make it more comfortable and sleep-friendly. Try different methods and see what works for you. Remember, better sleep means a better life, so start prioritizing your sleep over other activities so you can wake up every morning feeling 100%.