Quality sleep is vital for your overall well-being, as well as productivity. Unfortunately, it's no secret that sleep is a challenge for many people around the globe.

Insufficient sleep can negatively impact your physical and mental well-being and overall quality of life. With so many adults struggling with getting adequate sleep, there has been increased attention on holistic practices. If you're looking for ways to improve the quantity and quality of your sleep, read on to learn about some holistic practices that will support your efforts toward better rest.

Turn Off the Screen

Falling asleep seems like a simple act. However, it can be pretty difficult if you're staring at your laptop, TV, or smartphone. According to experts, the light from these devices tricks you into thinking it's still daytime. As a result, your brain won't release melatonin—the hormone responsible for falling and staying asleep. If you must use them, consider the low blue light setting. Alternatively, download an app that lets you adjust the color of the light.

Practice Guided Meditation

This is not only an excellent way to clear your mind, but it can boost your mood and improve your sleep duration and quality. Several studies have confirmed that people who meditate daily are more likely to see an improvement in how they sleep than those who don't. Fortunately, you don't have to join a class to ripe these benefits. There are plenty of apps available that offer guided meditation sessions.

Exercise Regularly

Since you tire yourself out during your workout, you're likely to sleep more easily. Working out also helps lower your stress levels, reducing your insomnia risk. Accordingly, you can achieve a delta sleep period more easily. What is delta sleep? You may ask. It's a state where you won't be easily woken by noise and movements. Remember, you don't have to go to the gym to exercise. Although it is among the ways, even simple activities such as going for an evening walk or jogging can be effective. It would be best to avoid exercising close to the time that you go to bed. According to research, you'll increase your alertness, making it harder to fall asleep.

Don’t Go to Bed Hungry

If your body temperature drops, it becomes more difficult to sleep as your metabolism slows down. Fortunately, you can rectify this by eating a light meal before bed. Preferably a small portion of a protein-rich meal. It's important to mention that eating a lot of food before bed can interfere with your ability to sleep. Most importantly, make sure to stay hydrated. It's incredible how many people don't drink enough water every day. As a result, a majority of them are chronically dehydrated without even realizing it. Sleep experts widely recommend drinking enough water throughout the day. However, avoid drinking too much before bed to prevent disruptions where you need to use the bathroom in the middle of the night.

Try Aromatherapy

This holistic practice entails the use of scents to ease tension and promote relaxation. According to research, certain scents can help you fall asleep faster and longer. Lavender, cedarwood, and ylang-ylang are just a few popular options. You can either diffuse them in your home or simply apply them topically to the soles of your feet before bed. Another option is to apply a few drops to a hand towel, which you can then place on your pillow. Or maybe add a few drops to your bath water.

Dark and Clean Environment

Dark rooms can help you sleep more quickly and stay asleep longer. If you want to obtain these benefits, try turning getting rid of lights before bed. This can be as simple as closing the blinds, turning off the lights, putting on an eye mask, and, or switching to a dim light source. Remember, your environment can impact the quality and duration of your sleep. So, it's best to keep it clean. This doesn't just apply to the room but also to everything in it, including the bedding.

If you've tried all these holistic practices without success, consult a specialist to see if they can offer any additional advice. They can help you determine what's causing your issue and help you find a solution that works for you. Occasionally, that solution involves taking medication.

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