Did you get enough sleep last night? No?
So you are here because recently, you are in dire need of quality sleep and you are just not getting the right amount of it.
Well, it is a great thing that you came across this article, because in no time, you will be reaping the benefits of a good sleep.
Surely, your body can survive on a minimal amount of sleep. But, you will not be as fully functional emotionally, physically, and mentality.
Each person requires getting a specific amount of sleep, so they can be productive the following day. Sleeping eight hours every night is not really a definite rule. Honestly, there is a study that openly suggests that too much sleep might be bad for one’s health in the long run.
In this article, we will be discussing how to get the restful sleep that is much needed and deserved. Observe how this guide will have you spending less time getting stressed on the bed tossing and turning and finally getting the best sleep ever.
Why Is It Important To Improve Your Sleep Quality Rather Than Focusing On Quantity
Sleep quality deserves the spotlight, because it will not matter if you have had nine hours of sleep if it happens to be a shallow one. You will probably feel like more sleep is in order. Deep sleep is the secret to feeling well-rested and rejuvenated. Honestly, going to bed early, so you will have longer time to sleep will not be efficient if you keep waking up in the middle of the night.
A Guide For Increasing The Value Of Your Slumber And Lessening Your Need For More Sleeping Time
The secret of getting a really good sleep comes in three important steps. It begins by preparing yourself by building good sleeping habits, adjusting your surroundings to make sure that it is an ideal environment for sleeping, and setting the proper time and amount of your sleep.
How To Prepare For Better Sleep
The beginning is always the hardest, but remind yourself that this step will be beneficial for all aspects of your health. Putting an end to old habits and creating a new set of ones that are way different from the old ones will be challenging, but very doable. Especially, when you see the drastic improvements it will be doing to your life.
Regular exercising in the morning or the afternoon results into less troublesome sleep at night. Of course, you should never overdo your exercise. It is bad for the muscles and you do not need to be tired to ensure good sleep. However, you must avoid doing it too close during bedtime. All the adrenaline rush will get you all pumped out, keeping your eyes wide awake for an entire night. But, if you want to do an exercise during the night, the best exercise to sleep well is yoga. The stretching will help relax your mind and body and prepare you for a nice and deep slumber.
Have A Healthy Diet.
What you eat affects the quality of your sleep. Not only that, but your diet can also ruin your skin and your mood the following day, the very minute you wake up. Also, improper diet can result to feeling sluggish and unproductive. The next thing you know, your scheduled tasks for the day were not met and you have to readjust your sleep time. I tell you, it can lead to a vicious cycle.
Caffeine and alcohol should be limited by a huge amount. Alcohol can be a depressant. It can put you to sleep right away, but it can make you restless so the sleep quality is not commendable. Caffeine has an opposite effect. It can lengthen the second part of your sleep cycle, but falling asleep can be a problem. It is suitable for naps, but not really for bed time sleep.
Reduce Screen Time.
The blue light from electronic devices can ruin your sleep and wake cycle. Avoid using your phone or laptop for two hours before you go to bed. Even if you easily fall asleep easily, it will not be as deep and relaxing.
Sleep-oriented meditation can help some people. If it does not work for you, consider visualizing a dream that you wish to have. For people who suffer from interrupted sleep, avoid reaching in for your phone. Instead, focus on going back to sleep. Visualize where your dream has trailed off.
Get Rid Of Bad Sleeping Habits.
You know snacking is bad before bedtime, why do it? Also, drinking plenty of fluids before will have you racing for the bathroom interrupting your sleep. Begin a very healthy routine of relaxing your mind and body before you go to bed.
How To Set Your Environment For Better Sleep
Ensure That Your Bed Is Comfortable.
Investing on a good mattress, nice pillows, and cozy blankets goes a long way. Some people minimize the importance of these bed accessories, but these are actually crucial in providing you with better sleep. You will notice the drastic difference when you choose the mattress and pillows that are appropriate for you. You spend a third of your day on your bed, it will be wise to invest on where you spend most of your time on.
Check The Temperature.
It says on some studies that the best temperature for sleeping lies between 60F to 68 F. Any warmer than that, you might get insomnia. Of course, this is a general statement and might not apply to everyone. Find what works well for you.
Eliminate Bad Lights.
Nope. It is not alright to refrain from using your gadgets before bedtime. LEDs and other standby lights can have the same effect to your body. It is a good idea to cover up these lights (even the standby mode indicators). Or you can get yourself a sleeping mask. These are also ideal for those who work late nights.
Minimize The Noise Pollution Inside Your Room.
The baby does not sleep well and so it affects you. Sure, this is a struggle most parents can get behind, but if your phone is the one keeping you up – you can do something about it. Either shut your phone off or put it on silent mode. If you live in a noisy neighborhood, a good investment will be a white noise generator.
How To Establish A Proper Sleeping Time
Track Your Sleeping Habit.
Monitor the time you hit the sack and the time you rise up in the morning. Is there a pattern? Or do you sleep at random time daily? Study your behavior and write down what it made you feel. Observe the quality of your sleep every time.
People are always thinking sleep debt can be replaced by sleeping in. Different sleep experts think differently about it.
But, based on personal experience, oversleeping on days that you have time to do so will just put your sleeping period off track. You can actually optimize your sleep by trying to maintain your regular cycle by sleeping and waking up the same time. Take a short nap, instead.
If your sleep pattern is already off, how can you reboot your sleep cycle?
Try these tried and tested methods people who are suffering from jet-lag have employed:
Your metabolism and digestion has an effect on wakefulness and sleepiness. A study made by Harvard researchers supported the idea that circadian rhythms adjust to food availability. A 16 hour fast can be the answer.
Count On Some Home Remedies For A Good Sleep.
Some people will try medications intended to put them to sleep when they need to do so. But, the thing is, there is more harm than actual benefits. On the short term, it will ruin your mood and energy level the following day and the risk of developing dependency after long-term use is just not worth it. Here are some natural ways you can try out:
– Drink a tall glass filled with cherry juice. It is rich in tryptophan, an amino acid that creates a feeling of sleepiness. Additionally, it increases serotonin production. It is another component that is good for inducing sleep.
– Take melatonin supplements, an easy way on how to get good sleep naturally. Melatonin is a hormone that will not put your body at risk. Most people do no produce the right levels of melatonin in their body, making it harder to catch some sleep.
– Relax with essential oil, namely lavender essential oil. You know, how most adults have too many thoughts at night, it keeps them up. Lavender essential oil can reduce negative feelings such as stress and anxiety. Physically, it clears up the respiratory system, ensuring a more peaceful breathing pattern while sleeping.
– Take magnesium supplements. It limits cortisol production. Too much cortisol can leave you tossing and turning at night. Also, it is called the stress hormone. Need I explain further?
To thrive in life, you need to be able to give your hundred percent. But, that would always be impossible if you are emotionally, mentally, and physically tired from being constantly sleep deprived. Overcome the challenges of unhealthy sleep habits through the steps I have provided and get the restful sleep that your truly need and deserve.