How To Sleep Better
The human body doesn’t survive without food or water. In the same way, your body won’t function properly if it’s deprived of good sleep.
Lack of sleep can disturb your brain's regulatory processes which cause negative emotions such as anxiety and agitation in many people. Also, bad sleep decreases your work performance, adds weight to your body mass, and makes you more susceptible to various health conditions.
In contrast, taking proper sleep alleviates your health, reduces your appetite, and makes you look fit. But in the last few years, many people have reported a decline in their sleeping hours and quality. Even having an improper sleep schedule is often ignored by a large population.
Thereby, if you want to improve your productivity and wellbeing you must take a good night’s sleep. In this article, you will find the best ways that will help you to sleep better and longer.
Why are you having a poor sleep?
Various factors stop you from getting a night of proper sleep. Some of them are discussed below:
Improper Sleeping Routine
The primitive reason behind disturbed sleeping is improper sleeping routine. People who tend to nap afternoon due to their job requirements suffer to get good sleep at night. Thereby, you must try to wake up earlier in the morning to sleep better after dark.
Excessive usage of Gadgets
If you use excessive electronic gadgets such as computers, mobile phones, or laptops then you might suffer from a night of poor sleep. The blue light emitted from these gadgets alerts your mind and prevents you from getting sleep.
BP Lowering Drugs
Many people take blood-thinning medications at night such as diuretics. The latter removes extra fluid from your body and increases your urge to pee. So, the frequent use of bathrooms limits you to have a proper sleep.
Respiratory obstruction
Respiratory disorders such as obstructive sleep apnea block your nostrils that results in excessive snoring. The latter irritates you while napping and can affect your sleep as well as partner sleep.
Sleeping Disorders
Sleep disorders such as insomnia force you to stay awake for days that will cause disturb sleeping. Another condition that is named narcolepsy causes frequent nightmares that harm sleep quality at night. Also, people having narcolepsy face uncontrollable drowsiness during daylight.
Anxiety and Depression
Some people suffer from chronic sleeplessness which is often termed insomnia. As per research insomnia is more frequently observed in people who are diagnosed with depression and anxiety disorders. Moreover, overthinking also triggers your anxiety and resist you from having quality sleep.
7 Best Ways To Sleep Better
The following ways will help you to fix your poor sleep to maintain your physical, mental, and spiritual wellbeing.
1) Spends more time in daylight
The human body has a normal routine of its own which is known as circadian rhythm. It triggers your mind and releases certain hormones that tell your body whether to stay awake or sleep.
When you spend more time in daylight it enhances your circadian rhythm which boosts your daytime productivity as well as increases your sleep duration and quality.
Also, daytime exposure helps people with insomnia to fall asleep early. Thereby, taking a sunbath for 15 to 20 min or getting a walk under the sun will save you from a bad night’s sleep.
2) Limit your daily caffeine intake
Do you know that 9 out of 10 Americans consume caffeine every day? It has many benefits such as alleviating your energy levels and improving your attention span.
However, when you consume caffeine at the end of the day, it activates your brain and prevents you to relax properly at night. Additionally, taking caffeine before going to bed can worsen your sleeplessness.
Furthermore, caffeine can remain within your metabolism for 6 to 8 hours. That’s why getting a large dose of caffeine after 3 to 4 pm is not permissible.
Thereby, you must avoid caffeinated coffee at night to have a good 8-hour sleep.
3) Change your sleeping bed
It is essential to get a comfortable mattress and pillows to have a peaceful sleep. However, some people like to rest their heads on soft form whereas some favor firm bedding. Additionally, your pillow type should assist your sleeping position. For instance, if you sleep while side-lying then you need a cushion between your knees and support beneath your head and neck.
If you sleep in a supine position then you have to use a thin pillow to prevent neck pain. Remember to avoid sleeping on your stomach as it put pressure on your lungs and can interrupt your night’s sleep.
4) Stop drinking Alcohol
If you enjoy drinking wine before getting to your bed then it’s bad news as alcohol negatively impacts your hormone and prevents you from sleeping.
Many health conditions such as obstructive sleep apnea, snoring, or disrupted sleeping patterns are caused by consuming alcohol. It also fluctuates with nighttime melatonin levels which in turn disrupts your circadian rhythm and provokes sleeplessness.
5) Minimize your blue light exposure
It's better to spend time in light in the daytime as it boosts your metabolism. However, consuming blue light at night has the opposite outcome on your sleep.
Blue light causes changes within your circadian rhythm and convinces your brain that it’s the daytime. The latter results in decreased production of melatonin that aids you to relax and have a deep sleep.
Your electronic gadgets such as smartphones or PC emits blue light regularly. Thereby, reducing your screen time before going to bed can help you to sleep better. You can also install a night light app on your gadgets that will minimize your blue light exposure and maximize your sleep duration.
6) Resist your midnight cravings
When you consume heavy food at night, it badly affects the production of human growth hormone and melatonin. The latter causes disturbance while sleeping.
Additionally, the type of food you ate at night also impacts a lot on your sleeping hours. As per a study, eating carbohydrate-rich food 4 hours before bedtime aids you sleep quickly.
Remember to avoid consuming fatty foods after 7 pm as its increases HCL production of your gut and causes acidity and burning sensation in your chest which makes it harder for you to sleep.
7) Take care of your hygiene
Taking a warm bath before bedtime can relax your mind and release tension from your body that helps you to sleep better.
As per recent research, getting a 90 min long bath before going to bed increases your sleeping hours and will aid you to take a deep nap.
If you don’t enjoy showering at night then you can soak your feet in hot water to get achieve relaxation and improved sleep.
It is also advised to do light exercises or yoga before bedtime to have a proper night’s sleep.
How many hours do I have to sleep?
The amount of sleeping hours you need every night depends upon your age. For instance, young adults between ages 18 to 25 are recommended to take 7 to 9 hours of sleep daily. However, people over 65 need more than 8 hours of sleep to function properly.
Also, school-going children may require sleep of above 10 hours to get complete relaxation. However, these numbers may differ from person to person, their living condition, and their mode of work. Additionally, having a mental or physical disorder can manipulate your sleeping habits and you may need more sleep to do everyday activities.
The Bottom Line
Sleeping properly should be prioritized by every human being because lack of sleep can make your life miserable by giving you many serious health concerns such as heart or mental disorders. Also, you should take a rich diet to help your body fight sleeplessness. In any case, if you find a hard time sleeping consult your general physician for a detailed checkup.
References:
https://www.healthline.com/nutrition/17-tips-to-sleep-better
https://www.sleepfoundation.org/sleep-hygiene/how-is-sleep-quality-calculated
https://www.headspace.com/sleep/how-to-sleep-better
https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need