People say that you need to be awakened to fulfill your dreams. But have you ever thought about how important it is to sleep better as a human?
Sleep is an essential, often underestimated, element of every person’s overall health and well-being. Good sleep habits, foods and sleeping positions that could induce sleep, a sound sleeping schedule, and many other factors can promote better sleep throughout the night. Therefore, keep reading this article to learn to sleep better, as we will bring you an array of information that could help your daily sleep.
Tips on How to Sleep Better with Good Sleeping Habits
We would have a piece of good news for you if you suffered from a lack of sleep so far. With these tips that we hope to discuss in this section, you could say goodbye to no sleep and peacefully embrace a good night’s sleep.
#01. Designing a Sleep-Convincing Bedroom
An imperative tip to help you fall asleep promptly and efficiently is to make your bedroom a place of coziness and relaxation. In creating your sleep environment, concentrate on maximizing comfort and reducing disturbances, including with these tips:
- Use a High-Geared Mattress and Pillow
A good-quality mattress is essential to making sure that you are satisfied enough to rest. Also, it guarantees, along with your pillow, that your spine gets proper assistance to avoid aches and pains.
- Choose High-Calibre Bedding
Your sheets and blankets play a significant role in supporting your bed to feel tempting. Hence, go for bedding that feels comfortable and will help sustain a comfortable temperature throughout the night.
- Evade Light Disruption
Too much light exposure can disturb your sleep and circadian rhythm. Blackout curtains covering your windows or a sleep mask above your eyes can obstruct light and stop it from meddling with your rest.
- Encourage Calm and Tranquil
Managing noise to a minimum is an integral component of building a sleep-positive bedroom. If you can’t stop nearby sources of noise, try plunging them out with a fan or white noise machine. In addition, earplugs or headphones can prevent disturbing sounds from disturbing you when you want to sleep.
- Find a Pleasant Temperature
You obviously don’t want your bedroom temperature to be a disturbance by feeling too hot or too cold. In fact, the perfect temperature can change based on the person. But, most research confirms sleeping in a colder room that is approximately 65 degrees.
- Include Refreshing Aromas
A sensual scent that you find calming can help facilitate you into sleep. Therefore, essential oils with natural fragrances, such as lavender, can implement a comforting and fresh smell for your bedroom.
#02. Improving Your Sleep Schedule
Taking charge of your regular sleep schedule is a decisive and assertive step to approach sleep better. Try executing these four strategies to begin controlling your schedule for your advantage.
- Fix a Solid Wake-Up Time
It’s nearly impracticable for your body to get habitual to a healthy sleep routine if you’re continually waking up at various times. So, choose a wake-up time and stick with it. Continue even on weekends or other days when you would unless you are induced to sleep in.
- Allocate Time for Sleep
To ensure that you’re getting the recommended amount of sleep each night, you want to formulate that time into your schedule. Regarding your set wake-up time, work behind and recognize a target bedtime. And, whenever possible, give yourself additional time before bed to wind down and get ready for sleep.
- Be Mindful With Naps
To sleep better at night, it’s essential to use caution with naps. If you nap for too long or too late during the day, it can disrupt your sleep plan and make it more troublesome to get to sleep when you need to. Thus, the ideal time to nap is soon after lunch in the early afternoon, and the best nap span is around 20 minutes.
- Customize Your Schedule Steadily
When you want to adjust your sleep schedule, it’s best to make improvements little by little and over time with the highest deviation of 1-2 hours per night. This enables your body to get used to the adjustments to make following your new schedule more maintainable.
#03. Create a Pre-Bed Routine
Poor pre-bed practices are a notable contributor to Insomnia and other sleep difficulties. Breaking these habits can take time. But, the struggle can pay off by making you more comfortable and ready to fall asleep when bedtime turns around.
Therefore, as much as possible, try to craft a steady routine that you follow each night. In fact, this helps strengthen healthy habits and beacons to mind and body that bedtime is advancing. Incorporate these three tips as part of that routine.
- Slow Down For At Least 30 Minutes
It’s much more comfortable to doze off sleekly if you are at ease. Still reading, low-impact stretching, listening to calming music, and relaxation exercises are examples of steps to get into the proper frame of mind for sleep.
- Dim the Lights
Eluding bright light can encourage you to transition to bedtime and provide your body’s creation of melatonin, a hormone that improves sleep.
- Disengage From Devices
Tablets, cell phones, and laptops can hold your brain flashed, making it difficult to slow down. The light from these things can also crush your natural production of melatonin. So, try to detach from them for 30 minutes or more before going to bed as much as possible.
#04. Cultivating Pro-Sleep Habits Throughout the Day
Making arrangements for high-quality sleep is an all-day activity. A few steps that you can practice during the day can improve sleep at night.
- Observe the Light of Day
Our physical clocks are controlled by light exposure. In fact, sunlight has the most potent effect, so try to get in daylight by going outdoors or opening up windows or blinds to natural daylight. Taking a dose of sun early in the day can help normalize your circadian rhythm. And, if natural light isn’t a possibility, you can discuss with your doctor about using a light therapy box.
- See Time to Move
Daily exercise has wide-reaching advantages for health, and the modifications it starts in energy utilization, and body temperature can support sound sleep. Most experts recommend against intense workouts close to bedtime because it may prevent your body’s ability to settle down before sleep efficiently.
- Keep Track Of Your Caffeine Consumption
Caffeinated beverages, including coffee, tea, and sodas, are amongst the most famous drinks in the world. Some people are influenced to use the shock of energy from caffeine to overcome daytime sleepiness. But, that way isn’t maintainable and can cause long-term sleep deprivation. To circumvent this, monitor your caffeine consumption and avoid it later in the day when it can hinder falling asleep.
Alternatively, you could drink a soothing tea like chamomile tea or a glass of warm milk. They have been proven to improve sleep and relaxation. Other bedtime teas that promote sleep include passionflower and magnolia.
- Be Watchful of Alcohol
Alcohol can provoke drowsiness, so some people are interested in a nightcap before bed. Unfortunately, alcohol impairs the brain in ways that can reduce sleep quality, and for that reason, it’s best to dodge alcohol in the lead-up to bedtime.
- Stop Eating Too Late and Too Much
It can be more challenging to fall asleep if your body is still digesting a huge dinner. Therefore, to keep food-based sleep disturbances to a minimum, dodge late dinners and reduce especially fatty or spicy foods. If you need an evening snack, opt for something easy and healthy.
In fact, some studies acknowledge that a high-carb/low-fat diet dramatically decreases the quality of sleep compared to a low-carb/high-fat diet. And, if you still desperately need to have a high-carb meal for dinner, you should have it at least 4 hours before bed. Then, you have ample time to digest it.
- Don’t Smoke
Exposure to smoke, including derived smoke, has been connected with various sleeping problems, including trouble falling asleep and fragmented sleep.
- Maintain Your Bed for Sleep and Sex Only
If you have a cozy bed, you may be intrigued to hang out there while doing all sorts of activities. But, this can really cause issues at bedtime. Actually, you deserve a solid mental correlation between your bed and sleep. So, try to keep activities in your bed, confined rigidly to sleep and sex.
Tips to Fall Asleep Instantly When You Have Sleeping Difficulties
Whether it’s when you first go to bed or after waking up in the middle of the night, you may find it troublesome to drift off to sleep. Therefore, practice these simple steps, which will make it easier for you to fall asleep quickly.
#01. Practice the 4-7-8 Breathing Method
The “4-7-8” method is an uncomplicated but powerful breathing method that encourages tranquillity and relaxation. It might also help you rest before bed.
It’s based on breath control techniques acquired from yoga. And, it includes a breathing pattern that eases the nervous system. It can be followed any time you feel anxious or stressed.
Here are the steps that you should follow:
- First, locate the tip of your tongue behind your upper front teeth.
- Exhale fully through your mouth and make a “whoosh” sound.
- Shut your mouth, and inhale through your nose while mentally counting to 4.
- Keep your breath, and mentally count to 7.
- Open your mouth and exhale fully, making a “whoosh” sound and mentally counting to 8.
- Repeat this sequence at least three more times.
#02. Don’t Worry in Bed
It would help if you withdrew an attachment in your mind between your bed and disappointment from sleeplessness. This means that if you’ve consumed around 20 minutes in bed without being able to fall asleep, crawl out of bed and do something relaxing in low light. Or else, you can listen to soft, soothing music that could comfort your mind. Do not check the time during this time. Besides, try to get your mind off of sleep for at least a few minutes before going back to bed.
#03. Practice Mindfulness, Meditation, or Yoga.
As stated on top, when people are stressed, they have difficulty falling asleep. Therefore, yoga, Meditation, and mindfulness are mechanisms to soothe the mind and relax the body. Moreover, they’ve all been revealed to improve sleep.
Yoga promotes the practice of breathing patterns and body movements that free stress and tension gathered in your body. Research proves that yoga can positively influence sleep parameters such as sleep quality, sleep effectiveness, and sleep duration.
In addition, meditation can intensify melatonin levels and support the brain in accomplishing a particular state where sleep is quickly achieved. Lastly, mindfulness may support you in maintaining focus on the present, grieve less while falling asleep, and even perform better during the day. However, practicing one or all of these methods can help you sleep better and wake up re-energized.
#04. Maintain a Sleep Diary
A regular sleep journal can help you keep track of how well you’re sleeping and recognize circumstances that might be helping or harming your sleep. If you’re experimenting with a new sleep schedule or other sleep hygiene turns, the sleep diary can support to notice how well it’s working.
Reading could be a helpful exercise to support you to relax before bed. However, it’s essential to understand the contrasts between reading from an e-book and a conventional paper book.
Electronic books release blue light, which decreases melatonin secretion. Thus, Reduced melatonin levels make it harder for you to fall asleep. Therefore, it’s advised that you read from a physical book instead of from e-books. Or else, you can even try audiobooks which will help you to fall asleep quickly.
#06. Imagine things that make you happy
Instead of lying in bed grieving and thinking about stressful things, envision a situation that makes you feel happy and peaceful. According to a study done with some insomniac patients, this technique has helped them engage their minds with good images instead of bothers and anxieties during the pre-sleep time.
In fact, imagining and focusing on an environment that makes you feel calm and relaxed can take your mind apart from the thoughts that keep you awake at night.
However, if you still think that these remedies and strategies will not help you with your sleeping problem, talking to a doctor is best. If you feel like your condition is worsening over time, consult a physician immediately. He will either send you for therapy or put you under medication or help you with sleep-enhancing supplements.
Furthermore, you can follow these tips and steps on top to improve your deep sleep too. Deep sleep or slow-wave sleep consists of stage three of non-rapid eye movement sleep. Moreover, deep sleep is accountable for supporting the processing of the information you encounter daily. Without enough of it, the brain cannot transform this information into your memory. Therefore, having a deep sleep is essential for your brain function.
Sleep-Inducing Foods to Sleep Better
Some foods and drinks include compounds that support control components of the sleep cycle, which may help a person fall and stay asleep.
The list of foods include:
- Warm milk
- Kiwi fruit
- Chamomile tea
- Tart cherries
- Fatty fish
- Barley grass powder
- Passionflower tea
- Magnolia tea
- Fresh herbs
- Lean proteins
- White rice
How to Sleep Better with the Best Sleeping Positions
If you believe it or not, your sleep position plays a significant role in your sleep quality. And, this might be time for you to switch it up if you have trouble sleeping and need to sleep better.
#01. Fetal Position
This position is one of the most popular sleeping positions, especially among women. Most importantly, it’s a healthy way to sleep because it supports your spine to rest in its natural alignment.
Moreover, studies have found that the fetal position might also assist in warding off conditions like Alzheimer’s or Parkinson’s. But, make sure your posture is almost loose. Otherwise, your comfortable position could restrict deep breathing while you sleep.
#02. Log Position
This is an excellent position for you to sleep in if you have difficulty falling asleep. Sleeping on your side, with your back often straight, can support cutting down on sleep apnea. Additionally, it can also fix neck and back pain as your spine stays aligned.
#03. Sleeping on your sides
As it turns out, sleeping on your side is truly pretty good for you. Mainly if you’re sleeping on your left side, not only can it support reducing snoring, it’s excellent for your digestion and might even decrease heartburn.
In addition, sleeping on your left side, respectively, could improve blood flow to your heart. When your heart pumps blood out to your body, it gets circulated and then moves back to your heart on the right side. Similarly, if you sleep on your right side, the pressure of your body crashes against the blood vessels that go back to your ticker.
But, sleeping on your left side with your right side not squished is assumed to increase blood flow back to your heart possibly. And, anything you can do to improve your most crucial organ pump more efficiently is immeasurable for your health.
#04. Flat on your back
Sleeping on your back gives the most health advantages. Not only does it make it most obvious to protect your spine, but it can also help reduce hip and knee pain. Plus, if you’re concerned about keeping your skin looking fresh, sleeping on your back shields it from any pillow or gravity-induced wrinkles.
What Is Meant by Sleeping Better?
Sleeping better implies getting adequate sleep. The amount of sleep needed fluctuates among people. In fact, the number of hours you sleep is not as significant as how you feel when you wake up. If you do not feel revived, you probably need more sleep. Another indication of not getting sufficient sleep is feeling fatigued throughout the day. The ordinary total nightly sleep time of an adult is 7 to 9 hours. Children and teenagers need considerably more sleep, mainly if they are younger than five years of age.
In a nutshell, sleeping better doesn’t only mean lots of sleep. It means the correct sort of sleep. In fact, sleep impacts our capacity to use language, maintain attention, understand what we read, and review what we hear. Consequently, if we jeopardize our sleep, we undermine our productivity, mood, and interpersonal connections.
Why is Sleeping Better Important?
Sleep is necessary because it enables the body to restore and be fit and ready for another day. Furthermore, healthy sleep supports the body to remain strong and stave off infections. Without adequate sleep, the brain fails to function accurately. Therefore, this can weaken your abilities to concentrate, think precisely, and process memories.
As mentioned on top, at least seven hours of sleep each night is required for decent cognitive and behavioral capacities for most adults. An insufficient quantity of sleep can lead to grave repercussions. And, some studies have confirmed that sleep deprivation leaves people unprotected from attention failures, decreased cognition, prolonged reactions, and mood changes.
Why Can’t You Sleep At Night?
Sleep is something that is strictly required by our body. Hence, as we have discussed on top, it can be a serious issue when we cannot sleep better at night. Sleeping trouble is when you have difficulty sleeping at night. It may be troublesome for you to fall asleep or wake up numerous times during the night.
In fact, most people encounter trouble sleeping at some point in their lives. And, some people may feel stimulated after only six or seven hours of sleep. However, most grown-ups require about eight hours of sleep every night to feel rested.
Symptoms of sleeping difficulty may include:
- An incapability to focus during the day
- Frequent headaches
- Daytime fatigue
- Waking up too early
- Waking up during the night
- Taking many hours to fall asleep.
- Experiencing low energy during the day
Possible Causes For Not Falling Asleep at Night
When you can’t sleep better at night or have trouble falling asleep, it can be due to several reasons and sleep disorders. The most common sleep disorder could be Insomnia, just as we mentioned before. Other possible causes and conditions include:
- Sleep apnea
- Restless leg syndrome
- Travel or work schedule
- Poor sleep habits
- Eating too much in the evening
- Certain medications
- Mental health disorders
- Certain medical conditions
- Caffeine, nicotine, and alcohol
Health Effects of Not Having a Better Sleep
Lack of sleep or poor sleeping habits could negatively impact your health. It can cause short-term issues and long-term mental, physical, and appearance-related problems.
Short-Term Problems of Not Having a Better Sleep
- Lack of attentiveness: Even lacking as little as 1.5 hours can have an influence on how you feel.
- Extreme daytime sleepiness: It can make you very sleepy and fatigued during the day.
- Weakened memory: Lack of sleep can impair your ability to think, remember and process information.
- Relationship tension: This can make you feel low-spirited, and you can become more prone to have disputes with others.
- Quality of life: You may become less inclined to engage in regular daily activities or to exercise.
- Greater possibility for car accidents: Records have shown that somnolent driving accounts for tonnes of crashes, injuries, and deaths each year.
Mental Health Problems Related to Sleep Deprivation
Sleep and mental health are strictly connected. In fact, not sleeping better influences your psychological state and mental health. And, those with mental health issues are more likely to have insomnia or other sleep disorders.
In addition, lack of sleep can prevent you from thinking clearly and managing your emotions at an even base. Studies prove that extreme sleepiness can damage work performance, wreak devastation on relationships, and lead to mood difficulties like anger, anxiety, and depression.
And, people with mental health issues are more liable to have Insomnia or other sleep disorders. Moreover, people with psychiatric conditions are even more inclined to be yawning or reeling during the day.
The other mental health problems that are associated with sleep deprivation are:
- Mental stress
- Bipolar disorder
Other Health and Appearance Issues Caused Due to Lack of Sleep
Having less than 7 hours of sleep on a daily basis can ultimately lead to health outcomes that affect your entire body. In fact, a night of good sleep is food to the body. Sleep has a significant impact when you need to maintain a healthy body and appearance. So, when you do not sleep better, it can pave the way to unnecessary health issues that can be extremely life-threatening. Sleep deprivation can cause:
- Heart disease
- Irregular heartbeat
- High blood pressure
- Weight gain or Obesity
- Lack of sex drive
- Sallow skin
- Puffy eyes
- Under-eye dark circles
- Skin aging
- Hair fall
- Nail breakage
How Much Sleep Do We Really Need?
According to sleep experts, genetic, behavioral, and environmental circumstances help decide how much sleep a person requires for their best health and daily performance. In addition, from this data we collected from the National Sleep Foundation, you can try for a targeted sleep number customized to your age.
|Older adults||65+ years||7 to 8 hours|
|Adults||26 to 64 years||7 to 9 hours|
|Young adults||18 to 25 years||7 to 9 hours|
|Teenagers||14 to 17 years||8 to 10 hours|
|School-age children||6 to 13 years||9 to 11 hours|
|Preschool children||3 to 5 years||10 to 13 hours|
|Toddlers||1 to 2 years||11 to 14 hours|
|Infants||4 to 11 months||12 to 15 hours|
|Newborns||0 to 3 months||14 to 17 hours|
As you see, sleeping has a massive role to play when it comes to our health. Thus, never underestimate the power of having a good sleep. With these tips and information that we presented on how to sleep better, you can achieve quality sleep without fail. So, have a good night’s sleep with sweet dreams!