How to Get a Better Night's Sleep Naturally
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4 Ways to Get a Better Night’s Sleep Naturally

Posted on Monday, January 20th, 2014 at 8:00 am
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To help you get more hours and better quality sleep we've come up with a few easy tips to implement.Not only is it something we can’t live without, but it definitely tops our list of favorite things to do: sleep. Sleeping is key to getting the most out of your day, but a lot of us have a difficult time getting the required amount of hours. Not getting enough sleep can lead to serious consequences such as putting you at risk for stroke, diabetes, heart disease, and so much more. So, to help you get more hours and better quality sleep we’ve come up with a few easy tips to implement:

How to Get Better Sleep

1. Have a Bedtime

Thought you had grown out of having a bedtime? Nope! Sticking to a regular bedtime and wake up time will reinforce your body’s internal sleep and wake cycle. Unfortunately this means weekends too. However, there is a an exception that applies. If you fail to fall asleep within 15-20 minutes you’ll want to get up. Instead of restlessly lying in bed get up and do something relaxing and non-strenuous. When you find yourself becoming tired return to bed and try to sleep again.

2. Cut the Caffeine

Stop hyperventilating. When we say cut the caffeine we only mean after a certain time. Caffeine is key to getting most of us up during the morning, but after 12 pm it’s actually doing harm to your night’s rest. Caffeine can inhibit deep sleep which is key to recharging you brain and body. Since you should be avoiding caffeine in the afternoon this also means avoiding foods containing caffeine: chocolate, some pain relievers, etc.

3. Avoid Naps

Unfortunately it’s true, napping can lead to trouble falling asleep later in the night. However, if you feel like napping is a life-or-death situation, keep them short; 20 minutes or less. If you find yourself feeling sleepy in the afternoon try doing something active; walking, exercising, talking on the phone, etc.

4. Exercise!

Not only is getting fit probably one of your new year’s resolutions, but exercise helps you sleep better! Exercising regularly has been shown to improve the quality of sleep when it is not done too close to bedtime. Try to finish any sort of heavy physical activity 3-4 hours before sleeping. If you do need to do something physical at night try some of these low-impact activities: yoga, tai chi, etc.

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Good Tip: Saving money is important – especially if you have a lot of expenses like bills to pay, loans to pay off, and all the other things that drain your bank account. Figuring out a way to save money can feel tedious to some, and like a punishment to others. U.S. News suggests that you try one of these money saving challenges. The “No Eating Out for a Month” Challenge This one is self-explanatory. The goal is to avoid eating out for an entire month. This might be super easy for people who enjoy making meals at home. People who really enjoy dining out, or ordering food to be sent to their home, may struggle with this one. It’s worth a try because spending money on take-out is more expensive than buying groceries. The Pantry Challenge This one is a variation of the “No Eating Out for a Month” challenge. The goal is to use up all of your groceries before you buy more. It forces you to try and remember why you bought a food or beverage that you don’t know what to do with, and gives you the opportunity to find a way to use it. The one exemption to this challenge is the foods that have expired. Don’t eat them! Throw them in the trash. The “No Spend” Challenge Make a goal to avoid spending money during an entire weekend. The only exemption in this challenge is that you are allowed to pay bills. This challenge is interesting because it requires creativity. You must be creative and find workarounds for problems that you would typically solve by spending money. You may have a different outlook on spending after finishing this challenge.