How to sleep better naturally 7 tips that work

Here are 7 natural tips to help you get better sleep:

1. Stick to a consistent sleep schedule
Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock. Sleeping at irregular times may distort sleep patterns and may cause inability to sleep well

2. Limit screen time before bed
Avoid phones, tablets, and TVs at least an hour before sleep. Blue light can interfere with melatonin(sleep hormone) production by suppressing its release to the brain which is supposed to signify sleep . With less melatonin production , your body stays alert for longer period , making it harder to fall asleep or reach deep, restorative sleep stages.

3.Create a relaxing bedtime routine
Try reading bed time stories,sipping warm beverages, gentle stretching, meditation, dimming room light, Making sure environment is quiet or a warm bath to signal to your body that it’s time to wind down.

4. Limit caffeine and heavy meals in the evening
Avoid coffee, tea, chocolate, and large meals late in the day, as they can disrupt your sleep cycle. They may delay in digestion and also can cause reflux due to positioning of the body just immediately after eating.
If you consume caffeine late in the day, it will shorten your total sleep time and cause more frequent awakenings during the night.

5. Exercise regularly
Physical activity during the day can help you fall asleep faster and enjoy deeper sleep. Just avoid intense workouts close to bedtime.

6. Make your bedroom sleep-friendly
Keep your room cool, quiet, and dim or dark. Consider blackout curtains, make sure bed is well laid devoid of creases, white noise, or essential oils like lavender.

7. Get morning sunlight exposure.
Natural light helps regulate your circadian rhythm. Try to spend at least 15–30 minutes outside each morning.
It helps in the release of serotonin in the day and also changes to melatonin at night to help sleep.