How to Sleep Better at Night ? Sleeping is not just for lazy people !! But in actual fact a good night’s sleep is extremely important to the Human Body & mind. Without adequate sleep we can have numerous negative effects on our overall Health & Fitness .Lack of good sleep can effect your Hormones , Energy Levels , Immune System & Brain Function. Poor sleep also aids in Weight Gain & Developing Illness.
In 2021 due to our busy lifestyles more and more people are getting less sleep.??
1/ Exercise – Try and Exercise everyday for a minimum of just 30 Mins and instantly notice how you will sleep much better. Go for a brisk walk, swim ,cycle or even go to the gym. Your circulation & intake of oxygen will increase and you will physically feel tired after the exercise. But avoid doing Heavy exercise right before bed time as this will activate your adrenaline & keep you awake for longer.
2/ Room Temperature – The ideal Room Temperature for sleeping is 16-19C .If the room is too Hot or too Cold it will directly impact the way you sleep. Open windows to allow air & ventilation. when you sleep. Using Fans & AC can also help when it’s roasting outside. On the other side if your room is freezing then you can also have trouble sleeping .Try to make a cozy environment before you sleep by adjusting the rooms Temperature Control.
3/ Herbal Drinks – Try Sugar Free & Caffeine free Herbal Tea drinks before you go to bed .It will relax the mind , body & soul and give you a relaxing refreshed sleep. Two of the Best Herbal Drinks to help you sleep better include Chamomile & Valerian root teas. Both are often Available in supermarkets & health food stores.
4/ Lighting – When trying to wind down for sleep , it’s very important not to expose yourself to harsh bright lights right before bedtime .Instead try to dim the lights light some scented candles to create an ambient chilled environment and sleep much better .
5/ Read a Book – Reading before bedtime will help you relax , ease the mind and tire the eyes. But avoid horror stories & books that will excite you…?
6/ Relaxing Music – Nothing works better to get a good night’s sleep than playing some nice relaxing music. Why not listen to some of our Relaxing Music Video’s .Ideal for Healing & better sleep .Also listen to Piano Music , works a treat !! Listen Here
7/ See Daylight – While your awake it’s very important to see as much daylight as possible. Your body has a natural time keeping clock known as your circadian rhythm. It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%
8/ Routine – Most of us are Regulated by our own personal daily routines. The time you wake and sleep should be the same everyday. If you deviate from your daily wake & sleep cycle you will surely notice an interrupted broken sleep.
Irregular sleep patterns i.e ( having a nap in the day ) can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep at night only.
9/ Mediatation – Many people have a sleep routine that helps them relax before bed .Relaxation techniques such as mediation have shown to improve sleep quality and are common techniques used to treat insomnia.
Strategies include listening to relaxing music, taking a hot bath, meditating with deep breathing.
10 / Take a relaxing bath or shower – A relaxing bath or shower is another popular way to sleep better.
Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster.In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.
Taking a full bath at night is not essential , but simply bathing your feet in hot water can help you relax and improve overall sleep.
11 / Change your Bed, Mattress, and Pillow – Have you ever wondered why you sleep better in a Hotel ? Well apart from the relaxing environment you can insure your bed , mattress ,pillow and linen are of a high quality and that’s why you sleep better in Hotels.
One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60%
Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain.
The best mattress and bedding are extremely subjective. It’s recommended that you upgrade your bedding at least every 5–8 years. If you haven’t replaced your mattress or bedding for several years, this can be a very quick but expensive fix.
12 / Naps – Don’t take naps during the day.While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.In fact, in one study, participants ended up being sleepier during the day after taking daytime naps.
13 / Caffeine – Aim to have only 2 units of caffeine per day. If you are particularly sensitive to caffeine then avoid any drinks after 1pm. Also try and substitute caffeine drinks with Caffeine free drinks .Most Tea & Coffee Brands have a caffeine free option to try. Herbal Drinks are a bit boring but are generally Caffeine free also.
14 / Overeating – Avoid Heavy meals & Red Meats before bed time. You should aim to have your dinner around 7Pm in the evening & sleep around 11-12 PM .This gives your body adequate time to breakdown the foods and not have to endure a workout during sleep time.
15 / Don’t Drink Fluids – Drinking large amounts of liquids before bed can lead to sleep disturbance. Although hydration is vital for your health, it’s wise to reduce your fluid intake in the late evening.
Try to not drink any fluids 1–2 hours before going to bed. You should also use the bathroom right before going to bed, as this may decrease your chances of waking up in the night.
16 / Alcohol & Cigarette’s – Alcohol & Cigarette’s are considered toxic for the body and the last thing you need to be pumping in your body right before bedtime.
Regular drinking can affect the quality of your sleep making you feel tired and sluggish. This is because drinking disrupts your sleep cycle…Several sleepless nights have an impact on our day-to-day mental health, for example, on our mood, concentration and decision-making.
Regularly drinking alcohol can disrupt sleep. For example, a heavy drinking session of more than six units in an evening, can make us spend more time in deep sleep and less time than usual in the important Rapid Eye Movement (REM) stage of sleep, which is an important restorative stage of sleep our bodies need. This can leave us feeling tired the next day – no matter how long we stay in bed.
But having alcohol-free days can help. You should be sleeping better and find it easier to wake up in the morning.Having a couple of drinks at night can negatively affect your sleep and hormones.Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns
It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.
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