8 Ways to Get a Better Sleep

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Quality and adequate sleep are really important for a healthy body and mind. If you don’t get enough sleep, you will suffer various physical and mental health disorders.

According to various studies at least 8 hours of sleeping is required for your body to reset and refresh itself. In the meantime, load on the brain reduces and it becomes more active and functional the next day. Without proper sleep, you will become dull and remain tired. Your brain will become less functional and unable to focus.

Some people face trouble in sleeping and are not able to get better sleep. This may be due to various recession. Depression can cause trouble for your sleep. Poor diet and bad lifestyle habits can also cause trouble sleeping

Improved lifestyle and diet such as grass fed beef bone broth can improve the quality of sleep.

In this article, we will discuss some ways to get better and quality sleep.
Body Temperature:

When we lay down to sleep our body lowers down the temperature. When we get up our temperature gets high again. If you are laying in a room that is unable to lower body temperature, you may face trouble sleeping.

While sleeping, try to sleep at a place where you don’ feel hot and don’ get sweat. This will help you in sleeping early.

Room temperature between 15.6 to 19.4 °C could help you fall asleep. It is not any hard and fast rule. The temperature may vary depending on the type of body, age of the person, and gender.

Some medications may increase your body temperature. If you are taking any of those medicines, you may need lower then 15°C of temperature for sleeping easily.

Taking a shower before bed can help you fall asleep. It also improves the quality and quantity of sleep. Just lying on bed and staying awake doesn’ mean you are resting and your body is resetting itself. To get proper rest you must get better sleep.

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Melatonin plays a vital role in sleep. It is the hormone the sends signals to the brain for sleep. Our body produces it naturally. Our body produces more of this hormone in the evening and reduces its amount in the morning. That is why we feel sleepy in the evening.

If you are facing trouble sleeping, melatonin may prevent trouble in sleeping and give you quality sleep. It can also increase the amount of total sleep.

There are various foods that are rich in melatonin. Consuming these foods can give you quality sleep. But melatonin supplements are also available in the market which can be consumed to get quality sleep.

Sleeping Schedule:

Circadian rhythm is your body’s own regulatory system which tells the body about day time and night. It calculates the time when you are awake and alerts your body when its time to sleep.

It means you should keep your sleeping schedule maintained. Wake up and sleep at the same time daily. If you are not doing that circadian rhythm will think you are overworking or oversleeping.

At least 8 hours of daily sleeping is required as discussed before. If you don’t sleep for required time, your body will not function properly and you will feel tired.

Valerian Root:

Valerian is a common herb in Europe and Asia. Its roots are very popular and used in herbal medicines. It is believed that its roots are effective to reduce anxiety, prevent depression, and menopause.

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In the United States of America and other countries, valerian root is used as the sleep-promoting agent. It aids sleep and improves the quality of sleep by preventing trouble sleeping.

According to randomized controlled trials, women can get more quality of sleep than men by consuming valerian root.


Our body needs various nutrients, vitamins and minerals to function properly. Magnesium is one of the most important minerals that is required for various functions in the body. It can improve brain function and reduce the risk of heart diseases.

It improves the feeling of relaxation in mind and body that helps you fall asleep easily. It also induces sleep by relaxing muscles. Magnesium also boosts the regulation of melatonin in the body and aid in better sleep.

There are also various other positive effects of magnesium on the human body. It prevents insomnia after working with some other compounds in the body.

As discussed before, magnesium is good for the health of the brain, and it boosts functionality by increasing the levels of gamma-aminobutyric acid. Gaba is a brain messenger.

Lack of rest can cause various health disorders, including insomnia. An increased amount of magnesium in your diet can improve the quality of sleep.


Lavender plant is very common and grown throughout the world. Its purple flowers are used in different household uses. Its fragrance is very attractive and catchy. Its fragrance enhances sleep. Before sleeping, smelling lavender oil is good for people who face problems falling asleep.

Lavender oil is good for health and there are various benefits of lavender, but consuming it directly may cause trouble. It can cause pain in the stomach and nausea.


Maypop, Passiflora incarnata, and passionflower are various names of the same thing. Passionflower is a herbal remedy that is commonly used to treat insomnia.


Amino acids play an important role in our body. Glycine is a type of amino acid that is important for the functionality of the nervous system.

According to various studies, glycine plays a vital role in sleeping by lowering body temperature.

You can increase your glycine intake by consuming some food such as bone broth, beans, cabbage, eggs, and some other.


Many people face trouble sleeping. There are different reasons for this. But there are various ways to increase the quality and quantity of sleep. The above-mentioned are some ways which can help you fall asleep easily. If you are still facing troubles, consult your doctor.

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