Do you often find yourself struggling to get a good night's sleep? If you're not getting the recommended seven to eight hours of shut-eye a night, you might feel the effects of sleep deprivation.

A lack of sleep can affect your physical and mental health, from fatigue and irritability to difficulty concentrating.

Luckily, there are some natural ways to get more restful sleep at night.

Here are five of them:

Exercise

If you want to improve your sleep, moderate aerobic exercise may be the key. Though researchers aren't entirely sure why it's known that aerobic exercise can increase the amount of slow wave (deep) sleep you get.

This kind of sleep is incredibly nourishing and can help you feel more rested when you wake up.

To make the most of this effect, it's essential to time your workout right. According to sleep specialists, exercise can release endorphins, chemicals that keep people awake. It can also raise core body temperature; this spike signals the body that it’s time to get up and get going. So if you're having trouble sleeping, try to avoid working out within two hours of bedtime.

By getting moderate aerobic exercise at the right time, you can improve your sleep and feel more rested when you wake up.

Avoid Caffeine

Caffeine is a stimulant that can stay in your system for up to eight hours. It is found in coffee, colas, tea, and chocolate. If you are struggling with insomnia or night sweats that repeatedly wake you up, it is best to avoid caffeine altogether.

However, consume it early in the day if you must have it. It is a possible hot flash trigger and can make it difficult to stay asleep. Aside from that, alcohol also prevents you from reaching deep, restorative sleep.

Stick To A Schedule

There are a lot of factors that can impact the quality of our sleep. But one of the most important things we can do to get good sleep is to stick to a regular sleep schedule. That means going to bed and waking up at about the same time every day.

If you’re a fan of taking an afternoon siesta, indulge before 3 p.m. so it won’t interfere with nighttime shut-eye. And try to get outside to soak up some sun for about 30 minutes a day (with sun protection) — exposure to daylight translates to better sleep patterns.

So try to stick to a regular bedtime and wake time, and you’ll be on your way to getting the quality sleep you need!

Keep Cool

Try sleeping with light sheets and keeping a fan by your bedside to keep cool at night. You might also want to try sleeping on your stomach or back instead of your side. This can help prevent the sheets from bunching up and causing you to overheat.

In addition, avoid wearing tight clothing to bed and take a cool shower before heading to bed. You can minimize hot flashes and night sweats by keeping cool at night and getting a better night’s sleep.

Relax Before Bed

If anxiety during menopause is keeping you awake at night, try a relaxation technique such as meditation, yoga, or deep breathing to de-stress. Make it a nightly ritual, just like brushing your teeth. 

Soothing sounds or pleasurable reading may also lull you to sleep. If hot flashes aren’t a problem, take a warm bath — the water is soft and can set the stage for sleep. Taking regular naps during the day can also help you feel rested at night. 

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Wrap Up! 

There are many ways to get better sleep at night, but these five natural methods are particularly effective. If you have trouble sleeping, give one or more of these a try and see how it goes!

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