It seems that just about everyone is unsatisfied with the amount and or quality of sleep they get each night. Deep sleep essential to your general wellbeing. Yet, people often put its importance behind that of other obligations like work or family issues. Every system of your body relies on getting enough sound sleep. So, when you don’t get enough quality rest, your body won’t function as it should, and you won’t perform at your best in any aspect of your life. Whether you are dealing with insomnia or simply don’t put enough emphasis on keeping a consistent bedtime, you must do whatever you can to improve your sleep regimen.
1. Get Comfortable Bedding
The condition of your bedding can affect your sleep more than you might realize. Finding a quality bed made by a well-known mattress company can enhance your sleep by reducing back and shoulder pain. Different people like different types of bedding. Where one person might love an incredibly soft bed, another might want a very firm mattress that would make some people feel like they’re lying on a concrete slab. Do look on iSense as they look for your need and provide mattress accordingly. Also, make sure that you have pillows and sheets that are comfortable for you.
2. Increase Daytime Bright Light Exposure
Your circadian rhythm is your body’s natural clock. This natural clock controls your brain, body and hormones. Working together, they tell your body when it’s time to sleep and when it’s time to wake up. Getting a lot of natural sunlight or bright light during the day will help maintain a healthy circadian rhythm. Not only can this light improve your energy during the day, but it can also improve your quality and duration of sleep at night. It can also reduce the amount of time it takes to fall asleep. Ideally, you can get outside in the sunshine for a couple of hours each day. If this isn’t possible and you don’t have an office window, consider investing in an artificial sunlight device.
3. Avoid Evening Blue Light Exposure
Light exposure at night is not a good idea if you want to sleep. A lot of light can make your brain think that it’s still daytime. When this happens, it causes hormones like melatonin (a hormone that helps you unwind and get deep sleep). Blue light is the worst type of light for sleeping. Electronic screened devices (e.g., TVs, computers and smartphones) emit this type of light. Ideally, you’ll shut off these devices a couple of hours before you need to fall asleep. However, if that’s not possible, you can do a few other things to block the blue light. Some smartphones and computers come with a setting that will block blue light. If yours don’t have this setting, you can install apps that block blue light. You can also find glasses that block blue light.
4. Be Consistent
Irregular sleep patterns can negatively affect your circadian rhythm and melatonin levels. Going to bed and waking up at the same times every day can get your body in the habit of getting sleepy at a specific time in the evening and having more energy during the day. While it’s nice to sleep in on the weekends, you really can’t catch up on lost sleep. You’re more likely to alter your circadian rhythm if you go to sleep at different times each night and get up at different times each morning.
5. Begin Winding Down Early
Creating a consistent nightly pre-sleep routine can help you unwind before bed. Begin this routine at least an hour before you need to fall asleep. Once you get in the habit, you may find yourself falling asleep faster and sleeping more soundly. Different relaxation strategies work better for different people. It may take some trial and error to see which techniques suit you best. Some relaxation-promoting activities are reading a book, listening to soft music, taking a hot bath or shower, yoga and meditation.
6. Avoid Late Evening Eating
Eating in the late evening can negatively affect the natural release of melatonin and human growth hormone — however, the type of late-night snack matters. Avoid eating spicy or greasy foods within a few hours of bedtime. These foods can cause gastrointestinal issues such as heartburn and acid reflux. Consuming large quantities of food, in general, relatively close to bedtime can cause these issues.
7. Avoid Late-Day Caffeine
The very reasons that many people gravitate towards caffeine during the day are the reasons that you don’t want to have it in the evening. Caffeine stimulates the nervous system, so it can improve focus and enhance energy. However, if you have it too late in the day, it can prevent your body from unwinding in the evening. Since caffeine can remain at high levels in your blood for six to eight hours, you should avoid it or seriously limit it after about 4 p.m.
8. Avoid Evening Alcohol
Drinking in the evening can decrease your natural elevations of melatonin and human growth hormone, which affects your circadian rhythm. Alcohol is a depressant and can make you sleepy. However, it’s not adequate for sleep; your body won’t be able to fall into a deep sleep, and it will awaken after a short time.
9. Meditate
Mindful meditation is an excellent way of de-stressing and clearing your mind. The main objective of mindfulness is only to allow yourself to be in the present. Avoid thinking about anything from the past or future, and solely focus on the moment. Focus on all your senses. Sit or lie down in bed with the lights off or low. Try to clear your mind and then think about everything you’re sensing, such as the cool breeze from your fan, the sound of rain on the roof, the smell of your freshly-laundered bedding. Practicing mindfulness can be challenging at first, but the benefits should be evident once you get better at it.
10. Cool it Down
The temperature of your bedroom can significantly affect sleep quality, even more than external noise. Most people tend to sleep best at a temperature between 65 and 70 degrees. Surprisingly, though, it actually helps sleep to have your feet warm. So, turn down the air conditioning and wear some cozy socks to bed. You may also want to run a fan, which will help cool the room and block external sounds.
Getting enough quality sleep is vital to your good health. Insufficient sleep can lead to various health issues such as an increased risk of obesity, type 2 diabetes and heart disease. If you try these tips and still experience insomnia, you may want to get examined for a sleep disorder. You may also want to try research peptides such as sermorelin that helps you sleep better. Whatever the reason for your lack of sleep, you should make it one of your top priorities to begin getting better sleep. Once you start sleeping better, you’ll probably feel a significant positive difference in other aspects of your life, including increased energy levels and reduced stress.