Sleeping is fundamental to health and your overall state of well-being. And many studies have shown that without proper nightly rest, you could suffer many physical and mental ailments.

Across the country, it’s estimated that 70 percent of adults don’t get sufficient sleep at night. And this is an alarming number considering that this is well over half of the population. And though there are theories that suggest that device usage and overworking are both contributing factors, there are natural remedies that you can implement.

Beyond those who simply can’t get enough sleep due to common reasons, there are also those who suffer from serious sleep disorders which can be life-threatening. And this includes sleep apnea.

No matter your condition, you can still turn to natural remedies for getting a better night’s rest. And if you’re one of the many who suffer from a lack of sleep, the following will offer a few helpful options to consider.

Severe Sleep Disorder Remedies

As mentioned, sleep apnea is a serious sleep disorder that can be life-threatening if left untreated. And most sufferers of sleep apnea rely on continuous positive airway pressure devices, otherwise known as CPAP devices.

The problem with CPAP devices is that they can cause discomfort and irritation of the eyes, nose, mouth, and throat. Additionally, there has been a recent recall of Philips CPAP devices due to deteriorating sound abatement foam that can cause cancer and other adverse health conditions after use.

If you suffer from sleep apnea, thankfully there are a few remedies you can try. Just be sure to ask your physician before attempting any remedy methods. A few natural remedies are as follows:

• Maintain a healthy weight
• Eat a balanced diet
• Light daily exercise
• Yoga
• Adjusting sleeping position
• Using a humidifier
• Avoid smoking or consuming alcohol

You should note that the consumption of alcohol and smoking can actually increase the severity of sleep apnea symptoms. As such, these substances should be avoided at all costs in order to attain better sleep.

Exercise and Activity

Not only is a healthy diet recommended for better sleep, one of the most highly recommended methods for getting better sleep is to be more active and to perform regular daily exercise–such as at least 30 minutes of moderate aerobic exercise. And this is based on basic science.

If you think about it, the more active you are physically, the more you need rest. So this only makes sense that with a higher level of activity, you’ll be able to rest easier at night.

In addition to getting exercise, being outdoors while exercising also offers you a much more natural way to expel energy and become naturally tired throughout the day. As such, activities like hiking, walking, biking, running, or playing sports are all great methods to help rid yourself of pent-up energy.

Remember, the more active you are, the easier it will be for you to fall asleep at night. So even if you begin with a simple 30 minutes a day and work up from there, you’ll likely be able to rest much easier at night.

Minimize Your Device Usage at Night

It’s widely known that we rely on devices such as smartphones and tablets much more often than we used to in the past. But as a result of increased device usage, many researchers have concluded that device usage late at night is largely responsible for poor sleep patterns.

From a basic scientific perspective, our bodies produce a hormone called melatonin which is responsible for regulating our sleep-wake cycles. And the main interrupter of melatonin production is light.

When light hits the body, particularly the eyes, melatonin production diminishes. And this is what helps us to wake up. When you use your device late at night, not only are you stimulating your brain, you’re exposing yourself to blue light which is emitted from any standard tablet, laptop or smartphone. And this can keep you from producing melatonin at the appropriate level in order to fall asleep.

Basically, turning off your devices and relaxing your eyes late at night (at least 45 minutes before you want to go to bed) is the most ideal way to get a better night’s rest.

Sleep is necessary for basic cognitive health and for being able to function during the day. And without proper sleep, we can suffer many health risks that may not manifest for days. But by trying the natural methods listed here, you’ll be able to attain better sleep and hopefully begin living more fully as a result.