Natural Self-Care Regimens to Improve Health and Get a Better Night’s Rest


Rest is one of the most fundamental aspects of health. Without proper rest, you simply cannot function at an optimal level. And your health will subsequently suffer if you fail to get adequate rest over time.


Those with sleep disorders such as insomnia, narcolepsy, and especially sleep apnea know all too well how a lack of sleep can affect daily life and health. But often, by simply modifying your lifestyle and adopting a self-care routine, you can greatly improve your health and your ability to get a good night’s rest with relatively little difficulty even if you have a sleep disorder.

Though there are many prescriptions and devices on the market today which claim to help patients get a better night’s rest and improve their overall health, natural remedies are often the most favored. And working these remedies into your life could prove beneficial in many ways.

If you’re looking to improve your health and the quality of sleep that you get each night, the following will offer a few self-care tips to consider.

An Important Note About Sleep Apnea

It’s important to note that if you have a severe sleep disorder such as sleep apnea that you check with your doctor to ensure that you’re healthy enough for implementing a self-care routine. And if you do choose this path, it’s best to begin small and incorporate lifestyle changes incrementally.


Additionally, many sleep apnea patients are prescribed to use CPAP machines to help keep positive pressure in the airways. However, some sleep apnea patients report having issues with the device which can range from persistent morning headaches and bloating to severe irritation of the airways, and even the development of cancer. As such, seeking out natural alternatives is always an attractive option in the place of relying on a device for proper sleep.

Regardless of the severity of your sleep apnea symptoms, you should always seek out proper medical recommendations prior to stopping CPAP use, or when implementing a self-care routine.

Regular Exercise and Activity

It’s a known fact that sleep apnea patients and those who suffer from insomnia can exacerbate their symptoms if they gain significant weight or become obese. As such, regular exercise and daily activity can not only make you feel tired and ready for bed at the end of the day, it can help you maintain a healthy body weight.

A few exercises and activities that you may want to implement are as follows:

  • Running
  • Walking
  • Intramural sports
  • Yoga
  • Weight-lifting
  • Aerobics
  • Cycling
  • Hiking
  • Rowing

In addition to performing regular exercise, any outdoor recreation that you incorporate will also have great benefits such as immersing yourself in fresh air and abundant sunlight–two elements that can contribute to positive mental health as well.


Reconnect with Nature

As mentioned, spending time outdoors has many benefits. In addition to fresh air and sunshine which offers the body a great source of Vitamin D, you’ll also feel much more naturally tired at the end of the day the more you spend time outside.

Other benefits of communing with nature include offering a place of solitude to collect your thoughts and reflect on what’s most important to you. You’ll find that by immersing yourself in nature, you’ll be more attuned to the basic fundamentals of life and begin to foster a greater appreciation for your natural world.

Additionally, spending time around moving water also holds great health benefits. Negative ions released by moving water can be absorbed by the body. And many scientists have noticed that these ions promote the lowering of blood pressure, the increase of serotonin production, improved immune function, and also increasing a sense of calm.

Proper Diet

It’s often said that you are what you eat. And if you’re steadily eating junk-food, fast-food, or TV dinners then you’re likely not getting the proper nutrients, and you’re also ingesting food that doesn’t promote good health.

There is a distinct link between a balanced diet and overall health. And in several sleep studies, those who have eaten a poorly balanced meal have been shown to get less rest or a much poorer quality of sleep than groups who normally consume healthy meals.


Additionally, a proper diet helps to deter obesity. And obesity is also known to affect the sleep patterns of children and adults.

Getting a good night’s sleep is largely tied to your lifestyle. And if you have poor habits woven into your lifestyle, your health is ultimately going to suffer. But if you adhere to the suggestions listed here, you’ll be well-equipped toward living a much healthier life and getting a better quality of rest each night.

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