How to get better sleep | Sleeping Tips & Tricks
A good night's sleep is as important as food and regular exercising. The body goes through so many different metabolic processes to ensure that our bodies properly produce the hormones, energy, cell energy and thousands of other processes are happening while you are sleeping. There are two common problems on how to get rid of insomnia , or often times people that fall asleep quickly can’t stay asleep the whole night. In other cases there are people that have a hard time falling asleep, but once they actually get to sleep they stay asleep but only after tossing and turning until 2oclock in the morning.
If you can relate to any of the items we just discussed then keep on reading.
According to research, poor sleep can lead you towards hormone issues, thyroid problems, reduced brain functionality and many other problems that can be dangerous for your overall health.
Poor sleep can cause weight gain and research suggests not sleeping well can lead to weight gain and cravings to eat more junk food while your brain tries to compensate due to the lack of sleep that you received the night before and also increase disease risk in children and adults.
If you sleep well, not only will it help you eat less, exercise better and stay healthier. The common issue most people face is that they are just tired. If you work a normal job and have a family and responsibilities with a combination of insomnia, then there may even be a distinction between heart disease and insomnia or sleep problems and how to sleep better naturally.
If we look into the past few decades, people have started to get poor sleep and this is why we have seen many other health epidemics associated with lack of sleep and insomnia.
A good night’s rest is essential to healthy living and we will now tackle the best ways to sleep better naturally.
“How to get better sleep.”
Don’t consume caffeine in the evening
There’s no doubt that Caffeine has a number of benefits and it’s consumed by 90% of the US population. it's one of the world's most popular drinks and for good reason, largely due to the antioxidant activity in coffee along with reduced risk of depression for people who consume coffee, but time of day when caffeine is consumed is very important. So when is the best time of day to drink caffeine ? Everyone’s body is different and responds differently to caffeine, however we suggest that if you need that cup of coffee at least once a day, consider drinking it as early in the day as possible.
A single dose a day can help you stay focused, energetic and enhance your sports performance for hours.
But consuming caffeine in the evening or before you going to bed stimulates your nervous system and may stop your body to naturally relax at night. In the way that blue light and cell phones interfere with melatonin which is a natural hormone and antioxidant that is produced by the body in the evening.
According to research, consuming caffeine up to 6 hours before going to bed can affect your sleep quality.
Caffeine can stay in your blood for around 6-8 hours, so we would recommend you to drink coffee only in the mornings or at noontime. Or consider a cup of green tea that has 35 mg’s of caffeine with the added antioxidants if you are looking on how to wean yourself off of caffeine. If you’re sensitive to caffeine or have trouble sleeping, then drinking a large amount of coffee after 3-4pm isn’t recommended.
If you strive to drink coffee in the evening or afternoon, then stick with decaffeinated coffee, which boasts only roughly 5mg’s of caffeine versus a traditional cup of coffee.
In-short* Caffeine can worsen your sleep quality- especially when you’re taking it in large amounts throughout the day and in the afternoon or evening time.
You Might Want to Skip That Mid Day Nap
Are you addicted to sleeping in the daytime? Do you crave sitting on the couch and just closing your eyes for an hour? For some people power naps can be advantageous and helpful, but this is not recommended for people who suffer from insomnia. In fact, just 20 minutes of sleep during the day can actually ruin your road to an insomnia free life. It can negatively affect your goals to natural ways to reduce insomnia.
There’s no doubt that “Small Naps” during the day can help you to stay relaxed, energetic and focused towards what you’re doing or wanting to get accomplished but this is usually recommended for people who have no problem falling asleep at night.
According to a study, sleeping for 30 minutes in the daytime can enhance your brain functionality. But at the same time, longer naps at daytime can negatively affect health and sleep quality. Interesting research shows that a 1 hour nap could actually make you wake up feeling cranky and sluggish for hours to come.
However, according to another study, all those people who love power naps during the daytime do not experience poor sleep quality at night.
In-short* If you’ve trouble sleeping at night then stop taking a nap during the day and try to keep yourself occupied.
You might want to cutback on the Alcohol for better sleep quality
If you’re downing a couple of alcoholic drinks at night, then it can negatively affect your sleep quality and hormones. People who drank beer, liquor and wine even just 3 hours before sleep had reduced patterns of REMS sleep which is the state of sleep when your body is in a deeper state of good quality sleep.
Alcohol is known to cause disruptive sleep patterns, snoring and sleep apnea.
Let’s talk about the advantages and disadvantages of alcohol and sleep as well
- It can potentially relieve anxiety similar to the way anti anxiety medications work
- Increased appetite and positive social interactions
- Keeps your body warm in cold temperatures
- Wine in particular can have heart healthy benefits
- Liver Damage - If you enjoy the occasional glass of wine or a beer not a problem but if you find yourself drinking alone everyday of the week then you may have a dependency issue
- Sedation and decreased mental focus
- Alcohol in the bloodstream can wreak havoc on your sleep patterns
- Potential for addiction
In-short* If you have to drink alcohol, try to do it in a social setting hours before you plan on getting some good sleep especially if you suffer from insomnia
Set your bedroom temperature
Body and bedroom temperature can affect your sleep quality and night as well.
You might have witnessed that it’s really hard to sleep in the summer when the room temperature is too warm.
According to a study, bedroom temperature affects your sleep quality more than external noise.
You can easily get weak and mentally disturbed if you’re not getting good sleep because of room or body temperature.
Around 70°F (20°C) seems to be the perfect room temperature for a quality sleep according to research but it also depends on your habits and preferences as well. Some people are comfortable keeping their AC at 76, the most important part is to listen to your body.
In-short* Test different temperatures and go for the one that makes you comfortable. Around 70°F (20°C) is best for most of the people that were put into trials for better sleep patterns.
Take a warm relaxing bath or shower before bed and Consider buying a new mattress
Taking a shower in the evening is another popular way of getting quality sleep at night.
Study reveals that taking a shower or a relaxing bath helped a millions of people and improved overall sleep quality- especially older adults.
In one study, a hot bath before 90 minutes of going to bed helps you improve your sleep quality and helps people to indulge in a deeper sleep.
If you don’t want to take a shower before you go to bed, then you can simply bathe and just relax your bodies muscles.
In-short* You will get a better night's rest if you go for a shower before you go to bed.
Get Comfortable Bed, Mattress and Pillow - Way Overlooked
If you’re not sleeping on a comfortable bed, mattress and pillow, then you might face pain in your lower back and it can negatively affect your sleep quality as well. Giving that we spend ½ of our lives sleeping spending money on a great quality mattress and pillow can significantly help reduce insomnia. How to get better sleep is greatly influenced by what you are actually laying on at night.
Some people who suffer from insomnia may find themselves sleeping better in hotel rooms. If this sounds like you then, the problem could be the mattress that you are actually sleeping on.
Apart from the relaxing environment, bed quality also plays an important role to improve your sleep quality.
According to a study, if you try a new mattress for 28 days, you’ll witness reduced back pain and improved sleep quality.
Poor bed quality can lead you towards poor sleep quality.
It is recommended that you upgrade your bed between 6 to 10 years at the very max.
If you haven’t changed your mattress or bedding for several years, then consider changing it now for great sleep quality- it’s going to be a little bit expensive but it’s worth it. Plus dead skin cells continue to release themselves on your bed for years so consider the health benefits as well. Sleeping in a clean new bed just might be your natural solution for insomnia.
In-short* A little investment on your new mattress, bed and pillow can help you in getting a perfect night's rest.
So, that’s all from today’s topic of “How to get better sleep” and we the Enzymatic Vitality team is hopeful that you’ve enjoyed this article. Have any questions in mind? Do you suffer from insomnia and melatonin, meditation, and everything mentioned above is not working. Let us know your thoughts. What herbs work best for sleep for you ? Could it be Valerian root ? Feel free to comment down below right now.
To your health!Enzymatic Vitality - Also check out our amazing blog at www.enzymaticvitality.com and our Amazon store here for amazing quality health supplements online