Wednesday, May 18, 2022
HomeHealthHow To Get A Better Night Sleep

How To Get A Better Night Sleep

- Advertisment -

Do You Need To Get Better Sleep

Tips for better sleep – How to get a good nights sleep

If youâre waking up tired and fuzzy-headed, it can be harder to remember things, like where you left the keys when youâre rushing to get out the door, or maybe at work, you donât feel as focused or productive as you could be.

Being tired also throws your hunger hormones out of whack â a sleepy brain loses executivefunction, so itâs harder to make healthy food choices. What that means is, when you hit a wall late in the afternoon, youâre more apt to grab a candy bar, a bag of chips, or other sugary or salty snacks that would not get a nutritionistâs stamp of approval.

Not surprisingly, by the time you get home you may be feeling irritable or cranky, and a little wound up. Not the best state of mind for peacefully drifting off a few hours later.

To feel your best during the day, you need to sleep well at night. Unfortunately, thereâs no magic wand you can wave to make that happen. But there are some simple steps you can take to help you sleep better.

Ways To Wind Down For Better Sleep At The End Of Your Day

Especially after a busy day, itâs important to allow time in the evening to decompress and unwind before heading to bed. That doesnât mean turning your home into a silent retreat. Just a few small changes can awaken your senses and calm your busy mind, easing the transition from daytime to night.

1. Music can soothe us. Rather than listening to the news â or the chatter in your head/mind â when you get home, put on your favorite music. While classical music has been shown to lower blood pressure and reduce stress, any music that you enjoy will help you quiet down and lift your mood. If youâre looking for some sounds that are specially designed to soothe, check out Headspaceâs sleep music and sleepcasts.

2. Dim the lights when youâre home at night. Instead of switching on a bright overhead light, think about lamps, a dimmer switch, or candles to create a more serene setting. In addition to being more low key, indirect light is less disruptive the bodyâs natural circadian rhythms.

3. Consider limiting caffeine and alcohol later in the day. Part of the winding down process at night actually begins during the day. It includes exercising early, limiting caffeine â coffee, tea, and soda â after lunch, avoiding foods that might upset your stomach, and perhaps skipping happy hour, since alcohol too late in the day can diminish sleep quality.

Your Bed Is For Sleep

Do not work while you sleep doesnt do any TV watching in bed, and dont fight with your spouse while you sleep. Make use of your bed for sleeping and love and nothing else.

Be sure to choose an appropriate mattress that is big enough to allow for movement and soft or firm enough . It is possible to use the two to four-inch mattress topper that is soft and more comfortable. Choose one that is the contour memory type, not the sponge rubber kind.

Choose sheets that are comfortable and not scratchy or rough. A higher thread count like 800 counts is preferred. Use flannel or even fleece sheets during the winter months. Utilize layered blankets when needed with different weights and thicknesses, depending on your personal preferences and the quality of your sleep.

The best pillows are mainly an issue of preference. It is a good idea to keep two pillows in your home, one that is soft where youll place your head on and a more firm one when you require support. Protect your pillows by using pillows that are soft and will not scratch or cause irritation.

Other items on your bed table could include phones as well as half-full glass water . It is also possible to have anti-acids, and for diabetics the sugar test kit. Other options include lightweight reading materials but not too heavy or stimulating.

Don’t Miss: Lexapro Help Sleep

Skip The Late Night Glass Of Wine

Lets be honest: Sometimes, a cocktail is necessary at the end of a long day. But having one too close to bedtime could do more harm than good. Alcohol depresses the nervous system, so a nightcap may help some people fall asleep, says Morton Tavel, MD, clinical professor emeritus of medicine at Indiana University School of Medicine and author of Health Tips, Myths and Tricks: A Physicians Advice. But this effect disappears after a few hours and may lead to waking up throughout the night.

Relax & Clear Your Mind Before Bed

19 Sleep Tips on How to Get the Best Night

It is important to switch off from daily life before you go to sleep. Worries and stress can keep you up all night and will have an adverse affect on your quality of sleep.

Research shows that having a relaxing massage before you go to sleep, a hot shower or bath or meditation, reading a book or doing breathing exercises all help you get to that perfect sleeping state.

How does The Palms Resort help?

Apart from daily yoga classes, we also offer meditations and breathing exercises that you can repeat before you go to sleep. Furthermore, we have a fantastic massage therapist and 2 lovely private treatment rooms.

We also have a hot jacuzzi that seats up to 6 people and will definitely help you sleep better, or just take a shower in your private en-suite bathroom before bed. It will do wonders!

Also Check: Does Samsung Gear S2 Track Sleep

Scale Back Screen Time

Many of us are very attached to our phones, but the artificial light emitted from screens can interfere with our sleep patterns and leave us feeling overstimulated. Even television can disturb our sleep and make it hard to drift off. Not only are you giving your brain a lot to ponder right before bed, but light and noise can make it tough to stay sound asleep.

If you have a TV in the bedroom, consider moving it elsewhere in your house. Implement a phone curfew to help you remember to put down your devices a few hours before your head hits the pillow. There are also blue light blocking glasses and phone settings that can reduce your exposure and ease the strain on your eyes.

Water First Then Coffee

Rather than reaching for the pot of coffee, fill up your water bottle first. Harris sips a glass of cold lemon water first thing in the morning. “The water helps to wake my system up, especially the cold temperature and lemon,” she says. “It’s refreshing.”

But don’t worry, coffee is still on the menu. If you’re a java drinker, sip your coffee after rehydrating with the water. “Coffee helps to give me more of a mental edge, and I find that it helps when I haven’t gotten enough sleep one night,” Harris explains.

However, she warns, don’t use it as a sleep substitute. In other words, you shouldn’t stay up and think that you can just down a lot of coffee the next day to stay alert.

Read Also: Tramadol 50 Mg Make You Sleep

Make Sleep A Priority

Dont sacrifice sleep to do daytime activities. The most important advice is to respect that your body needs to sleep. Too often, we allow our sleep time to be infringed upon when our daytime obligations take longer than anticipated. Additionally, opportunities to engage in pleasurable activities visiting friends, watching television, playing on the internet, eating out, and any number of othersquickly cut into our sleep time if we allow them to. It’s important to schedule your sleep time and stick to that schedule, no matter what might come up during the day.

Organize Your Bedroom Strategically

How to get better sleep at night

Its not only about the quality of your mattress, but how its arranged in your bedroom, thats important for sleep success. Move your bed a comfortable distance from the bedroom door where you can still see who or what is coming through, but so youre not in the direct path, says Beth Steflik, Feng Shui consultant and teacher. This placement provides the body the needed relief from the activity of the door, which calms the amygdala the fight-or-flight mechanism of the brain.

Don’t Miss: Which Of The Following Statements About Sleep Deprivation Is False

Meditation And Relaxation Techniques

A regular meditation practice may help to promote sleep by slowing breathing and reducing stress hormone levels. Meditation is a technique that involves consciously directing one’s attention to an object of focus in order to increase awareness, relax the body, and calm the mind.

Some types of meditation include guided meditation, vipassana meditation, yoga nidra, or body scan. Also try:

  • Visualization: Visualization involves actively imagining a relaxing scene. You can try it in bed for 20 minutes before falling asleep. Involve all your senses. If you’re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen to the waves. The more vivid the visualization and the more senses you involve, the more effective it will be.
  • Relaxation response: This is a mind/body response that occurs after following specific instructions patterned closely after Transcendental Meditation.
  • Mindfulness: This type of meditation essentially involves focusing on your mind on the present.

Early evidence suggests that meditation techniques may improve sleep. The National Center for Complementary and Integrative Health says relaxation techniques have enough evidence to say they can be helpful for insomnia. But further research is still needed.

Reduce Exposure To Blue Light During The Evening

Although exposure to bright light during the day is a good thing as weve mentioned above, at night its quite the opposite, and will likely cause you to have problems sleeping. This is even more true of blue light, a specific type of light that screens such as your phone, laptop, or TV emit. All bright lights, but blue light especially, make your circadian rhythm believe it is still daytime, and therefore not time for you to go to sleep yet. You will, of course, stay awake much longer than you should do because your body is literally telling you to.

In order to get a better nights sleep and feel all the benefits that it will bring, you need to reduce your blue light exposure in the evening. If you cant switch your devices off because you have to keep using them, you can purchase blue light glasses that block this light and will help you somewhat. You can also download apps that block blue light. The best solution, however, is to remove the blue light from your area altogether. This means switching off your phone, tablet, or laptop earlier in the evening, and ideally leaving them in a different room to your bedroom. As for TV, which also emits blue light, never watch it in bed if youre planning on sleeping well, and try to stop watching altogether at least two hours before you go to bed.

You May Like: Which Of The Following Statements About Sleep Deprivation Is False

Try A Weighted Pillow Or Blanket

If youre still struggling to get the deep, restful sleep you need, it might be time to try a weighted pillow, eye mask, or blanket. These can be especially helpful if anxiety is the reason youre having difficulty sleeping. Each of these options provides gentle pressure, either to just the eye area or the entire body, that sends a signal to your brain that its time to relax. Theyve also been shown to ease stress and anxiety while promoting better sleep.

The stressful pace of everyday life can make it feel impossible to develop a routine that supports deep, restorative sleep. But having a delicious treat like Golden Superfood Bliss to look forward to each evening can make it easier to stick to your new healthy sleep habits. Click the link below to give Golden Superfood Bliss a try and start prioritizing your health and your sleep today. *

Take Some Time To Wind Down

10 Ways to Get a Better Night

Maybe you had a busy and stressful day, or perhaps you argued with a friend. Youre probably lying in bed ruminating about all the things that happened and the stuff you wish youd have said or done.

There are things you can do before bed that will help you de-stress and wind down.

  • Take a hot shower: A warm shower or bath will help you relax and will take the stress out of your body. That warmth will also help relieve tension, which is another culprit in the case of insomnia.
  • Start journaling before bed: Write down the things you need to deal with tomorrow, rather than tonight while youre trying to sleep. You can also use your journal to vent or to list things youre grateful for.
  • Take up meditation: Meditation may help you relax and get to sleep faster . You can imagine yourself on a warm sandy beach, flexing and relaxing your muscles, starting at your feet and moving up. Or you can find a guided meditation online that is directed toward your specific needHelp with insomnia, help to get deeper sleep, relaxing, etc.

Read Also: Sleep Apnea Va Rating Scale

Create A Sleep Schedule

Most adults need roughly eight hours of sleep per night. It is important to get your body into a sleep routine that can be achieved daily with little variation. Try to go to bed around the same time every night, as well as wake up at the same time every morning. Creating this type of routine will allow your body to adapt to a regular cycle and, as a result, sleep will come easier.

Avoid Alcohol And Caffeine

If you do have a snack before bed, wine and chocolate shouldn’t be part of it. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect. It makes you a little sleepy, but it’s actually a stimulant and it disrupts sleep during the night. Also stay away from anything acidic or spicy, which can give you heartburn.

Don’t Miss: Does The Garmin Vivofit 4 Track Sleep

What Is Insomnia

Most of us have trouble sleeping from time to time, especially if we’re feeling stressed or anxious. However, if you frequently feel tired throughout the day, a lack of sleep could be a problem.

The main symptoms of insomnia are:

  • difficulty falling asleep
  • waking up in the night
  • waking up early in the morning
  • feeling tired, irritable and having trouble concentrating during the day.

Insomnia is more common in women than men, and tends to increase with age.

It can also be triggered by a stressful event, anxiety, health problems and some medications.

How To Wake Up

How to get a better night’s sleep naturally | Pukka Herbs

If you are struggling to wake up in the morning, sleep experts suggest a few simple ways to train your body.

Buy a Louder Alarm: It may sound silly, but if you regularly sleep through your alarm, you may need a different alarm. If you use your phone alarm, change up the ring tone and set the volume on high.

Sunlight: One of the most powerful cues to wake up the brain is sunlight. Leaving your blinds open so the sun shines in will help you wake up sooner if you regularly sleep late into the day.

Eat Breakfast: Eating breakfast every day will train your body to expect it and help get you in sync with the morning. If youve ever flown across time zones, youll notice that airlines often serve scrambled eggs and other breakfast foods to help passengers adjust to the new time zone.

Dont Blow It on the Weekend: Besides computer screens, the biggest saboteur for an aspiring morning person is the weekend. Staying up later on Friday or sleeping in on Saturday sends the brain an entirely new set of scheduling priorities, so by Monday, a 6 a.m. alarm may feel like 4 a.m. Its tough, but stick to your good sleep habits, even on the weekends.

Don’t Miss: Does The Garmin Vivofit 4 Track Sleep

Optimizing Your Sleep Schedule

Taking control of your daily sleep schedule is a powerful step toward getting better sleep. To start harnessing your schedule for your benefit, try implementing these four strategies:

  • Set a Fixed Wake-Up Time: Its close to impossible for your body to get accustomed to a healthy sleep routine if youre constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.
  • Budget Time for Sleep: If you want to make sure that youre getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backwards and identify a target bedtime. Whenever possible, give yourself extra time before bed to wind down and get ready for sleep.

Related Reading

Tired Of Feeling Tired Here Are Some Simple Tips To Help You Get To Sleep

After a night spent tossing and turning, you wake up feeling like a couple of the Seven Dwarves: sleepyand grumpy. Restless nights and weary mornings can become more frequent as we get older and our sleep patterns change. In women, it often begins around the time of menopause, when hot flashes and other symptoms awaken them.

Later in life there tends to be a decrease in the number of hours slept. There are also some changes in the way the body regulates circadian rhythms.. This internal clock helps your body respond to changes in light and dark. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night.

We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes.

If you’ve been having trouble falling asleep or staying asleep, you may have turned to sleep medications in search of more restful slumber. However, these drugs can have side effectsincluding appetite changes, dizziness, drowsiness, abdominal discomfort, dry mouth, headaches, and strange dreams. A study in the British Medical Journal associated several hypnotic sleep aids, including zolpidem and temazepam , with a possible increased risk of death .

You May Like: Can Tramadol Cause Insomnia

- Advertisment -

Most Popular

- Advertisment -