It is well known that in order to be healthy, you must eat well and exercise regularly. Is there a connection between sleep and health? Approximately one-third of our lives are spent sleeping, and sleep is essential for a good quality of life. Unfortunately, many of us struggle to get enough sleep.
A total of four out of five people say they suffer from sleep problems at least once a week and wake up feeling exhausted every morning. In order to help improve your sleep, here are some suggestions. In addition, we will discuss How To Sleep Better At Night Naturally? So grab a pillow, give yourself a few minutes to relax, and read on to find out more.
Natural Tips For Getting A Good Night’s Sleep
The quality of your entire waking life and mental and physical health is directly affected by how well you sleep. A lack of sleep can seriously affect your daytime energy, productivity, emotional balance, and weight.
Despite this, many of us struggle to get enough sleep at night, tossing and turning. Fortunately, there is a solution. Changing your bedtime and daytime routines can have a profound effect on how well you sleep. It makes you to always remain mentally sharp, boost your energy and emotionally throughout the day.
Establish a routine
As far as sleeping well is concerned, repetition serves as the key to making sure that you are getting the best sleep possible.
According to Chris Jordan, the Director of Exercise Physiology at the Johnson & Johnson’s Human Performance Institute, going to bed and waking up at the same time is a good idea. You will be able to asleep easily and wake up by reinforcing your body’s biological clock. Jordan says you should relax 1 to 2 hours before you want to go to sleep as part of your bedtime routine. To activate the sleeping mood, put on your jammies, dim the lights, and read a little.
Before you go to sleep, don’t watch any screens
Instagram might seem like a relaxing and pre-snooze activity, however it’s actually quite the opposite. Richard Blackburn, Ph.D., a sleep psychologist at Regions Hospital in St. Paul, Minnesota, says that the light that emanates from those devices – along with the feelings that result from the process of checking your emails or social media – can make it difficult for you to fall asleep.
According to Blackburn, blue light inhibits the production of the hormone responsible for sleep-wake cycles. As soon as you’re ready for bed, he suggests you activate the “night shift” feature on your iPhone, as this eliminates the blue light from your screen. If you can avoid electronics, that would be ideal.
Exercise It Out
If you work out early in the morning, falling asleep later in the day can be quite more easier. According to Shanon Makekau, MD, medical director of Kaiser Permanente sleep lab in Hawaii, “Regular exercise in the morning or early afternoon can improve the quality of your nighttime sleep because it serves as a stress reliever and in preparation for improving your sleep at night.”
A study that was published in Mental Health and Physical Activity discovered that those who trained for 150 hours had a better chance of improving their sleeping patterns at night.
Maintain a cool head
It is important to keep your bedroom cool once temperatures begin to rise. As per the Dr. Marc Leavey, MD the primary medical doctor of the Mercy Medical Center in Baltimore The cooler the room, the generally more conducive to sleep since the cooler temperatures tend to promote sleep. It is important to swap off heavy winter clothing to lightweight summer blankets and sheets in the event that you often throw them away during the night.
Don’t Drink “Latte” That Afternoon
A SleepScore Lab survey found that people who consumed more than four cups of coffee each day actually slept for 26 mins less than people who drank smaller amounts of coffee every day. Buchfuhrer claims that caffeine acts as a euphoric stimulant that prevents your body from establishing sleep. It is recommended to take your last sip of coffee at least 6 hours before you go to sleep. In addition, Blackburn emphasizes that soda, chocolate, certain teas etc., mostly contains caffeine. Caffeine stimulate your body in the same manner which makes it difficult for people to sleep.
Enjoy Tart Cherry Juice
Are you looking to have an alcoholic drink? In lieu of wine try an alcoholic sweet cherry juice. Samantha Cassetty, RD, Nutritionist from New York City, says tart cherry juice boosts levels of melatonin. The results were found in a study from 2010 released in the Journal of Medicinal Food that those who had insomnia who drank 2 – 8 ounce glasses of tart juice per day, slept for an average of 85 minutes greater than the people who took an alcohol substitute drink
Buy The Right Pillows and Mattress.
The mattress that is suitable for you may not be the ideal choice for all. I would suggest that you change your mattress 7-8 years based on your weight, height, and body type. There are lots of weighted blanket to try to see what the outcome may be, perhaps it could be useful. For instance, if weigh more than 200 pounds, you might want to think about a mattress with a higher density foam or a mattress that has coils with a lower gauge to assist you in lifting and pushing back. It’s recommended to invest a minimum of thirthy days with your new mattress to ensure that you are able to become comfortable with it and allow it to mold to your preferences.
Ensure Your Bedroom Is Strategically Organised
To get a good night’s sleep, it’s not only about having a high quality mattress, however, it’s also about how it’s placed inside your bedroom. The beds should be placed at an appropriate distance away from the doorway to the bedroom. This way the body is freed from the activities at the entrance, which relaxes the amygdala, which is the brain’s fight or flight mechanism.
Anjie Cho who is an interior designer and Feng Shui designer, states that the layout of your bedroom as well as the furniture within it, and the rest of the furniture that is in your room will have a major impact on your quality of sleep.
The quality of the light in your bedroom and the electronic devices you have in your room could affect your sleep if you’re at a loss of control over your environment when you’re sleeping.
Avoid Eating Too Much Before Going To Bed
Being full before going to bed could trigger acid reflux, says Cassetty. She recommends avoiding eating for 3 hours before bedtime to decrease the likelihood of this happening. “Anyone who has experienced this will attest to how unpleasant it is – it feels like your esophagus is bathing in acid.”
Have a snack to assist you in getting to sleep
Sleep is actually created by certain foods, however. These foods contain tryptophan, an organic calming agent. They also have magnesium (a muscle relaxant) and two hormones that promote sleep serotonin and Melatonin. Honey is a source of glucose, which is carbohydrate. If glucose is present in the bloodstream and the brain receives a signal to stop oxerin which regulates wakefulness, arousal and appetite.
It’s crucial to get an excellent night’s sleep for your overall health. It’s as important as eating a balanced, healthy diet and getting plenty of exercise. Being able to sleep well at night can help you feel more refreshed throughout the daytime. You can enjoy better sleep by following the guidelines shared with you.
I hope you liked my article and recommend these tips to anyone who is having difficulty sleeping through the night. I am sure that the suggestions I have shared will be very beneficial to all.