Snack On Certain Foods
Snacking before going to bed at night is usually not recommended. However if someone has to snack, the National Sleep Foundation recommends snacking on complex carbohydrates and whole grains, like popcorn or oatmeal, over refined sugars. Healthy fats, such as almonds or walnuts, contain melatonin that may help you feel sleepy. Lean proteins like cottage cheese impact the brain transmitter serotonin, which helps regulate the bodys sleep wake cycle and internal body clock.;
Allow 1 To 2 Hours Of Wind
Having time to relax before bed helps prepare your mind and body for sleep.
For HSPs who require 2 hours of alone time per day, this can be a sacred time for taking space for themselves.
Winding down can consist of activities that bring you joy and comfort without overexertion.
Some examples are:
- watching a calm, familiar TV show
If you choose the latter, Miller advises choosing your content wisely.
Watching the news, scrolling through social media, or picking a violent or emotional show can be overstimulating and impair your ability to sleep.
Acevedo adds that doing nothing is also a great way for HSPs to relax their overactive minds.
Tuning in to little details around you, whether it be watching a thunderstorm or sipping tea, can help you detox from a stimulating day.
Whatever you choose to do , building consistency with nightly wind-down time can help calm anxiety and emotional overwhelm.
May Relieve Sinus Buildup
Sleeping with your head elevated above your heart helps to relieve congestion and prevent clogging of your nasal passages. When the head is down, mucus pools in the sinuses.
If you prop up your head, gravity will do its part to help drain mucus and keep your airways clear.
According to a
Pro tip: Even while sleeping on your back, it may be habitual to turn your head. Use pillows to give neck support and prevent your body from giving in to temptation.
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Alzheimers Disease And Sleepa Special Problem
Alzheimers disease often changes a persons sleeping habits. Some people with Alzheimers disease sleep too much; others dont sleep enough. Some people wake up many times during the night; others wander or yell at night.
The person with Alzheimers disease isnt the only one who loses sleep. Caregivers may have sleepless nights, leaving them tired for the challenges they face.
If youre caring for someone with Alzheimers disease, take these steps to make him or her safer and help you sleep better at night:
- Make sure the floor is clear of objects.
- Lock up any medicines.
- Attach grab bars in the bathroom.
- Place a gate across the stairs.
Tips To Create A Restful Environment For A Good Nights Sleep
Your bedroom should feel like a sleep oasis â stress and distraction-free. While creating the right environment is, to a certain extent, a matter of personal preference, sleep experts offer these sleep hygiene suggestions that are backed by science.
1. The ideal room for sleep is cool and dark. Most experts agree that the sweet spot for temperature is between 60 and 67 degrees Fahrenheit. According to a National Sleep Foundation poll, 73% of Americans say the darker the room the better. 65% of people use shades, curtains, or blinds to block unwanted light.
2. Peace and quiet make for bedroom bliss. 74% percent of Americans think that quiet is crucial for getting good sleep. That said, many people rely on âwhite noiseâ or some type of ambient sound to help mask disruptive noises like car horns or highway traffic. You can also use a fan or try one of the many soothing sleepcasts or some sleep music from the Sleep experience in the Headspace app. Sleepcasts run about 45 minutes and can help create a relaxing, peaceful environment for sleep. Help create an environment that’s conducive for a restful night’s sleep â .
5. Pick the perfect pillow for you.Pillow fill is important to consider if you suffer from allergies. Fills vary from natural choices like feathers to synthetics like rayon, foam, or latex. Look for pillows that are hypoallergenic to lessen the chance of nighttime congestion and sniffles that can keep you awake.
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Avoid Things That Keep You Awake
The suggestions so far have been for items toinclude in a bedtime routine. However, it is also important to mention several things to avoid:
- Avoid alcohol. Alcohol is often thought of as a sedative. Although it appears to induce sleep, your sleep will be less restful and more disrupted. Alcohol increases how often you wake up at night and stops you from getting the deep sleep you need to feel rested in the morning. Alcohol is also a diuretic and can cause you to wake up several times to urinate.
- Avoid sugar. Avoid sugary foods and drinks late in the day. That extra initial energy boost from sugars can make it more difficult to fall asleep.
- Dont drink caffeine.;Avoid caffeine for at least 4 hours before bedtime or even eliminate it completely. Caffeine is a diuretic, so you may be making several bathroom trips during the night if youve consumed caffeine close to bedtime. Caffeine is also a stimulant, which can keep some people awake.
- Dont smoke. Not only is;smoking;harmful to your lungs, but nicotine may also make it more difficult to fall asleep and can result in disrupted sleep during the night.
- Dont start a hyperfocused activity at bedtime. Even though it can be hard, do not begin an activity that you or your child will hyperfocus on as it can be very hard to disengage and go to bed. Both adults and children can hyperfocus when they are using their computers or mobile phone. Removing the TV, computer, and mobile phone from the bedroom helps.
Set A Bedtime Routine
- Go to bed at the same time every night
- Try to get the same amount of sleep each night
- Avoid eating, talking on the phone, or reading;in bed
- Avoid using computers or smartphones, watching TV, or playing video games at bedtime
- If you find yourself up at night worrying about things,;use these tips to help manage;stress
If youre still awake after staying in bed for more than 20 minutes, get up. Do something relaxing, like reading or meditating, until you feel sleepy.
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Practice This Breathing Exercise
If you find yourself stressed and wide awake in the middle of the night, youll need to calm your racing thoughts and your racing heart before you can fall back asleep. Breus recommends practicing the 4-7-8 breathing method: Inhale for four seconds, hold your breath for seven seconds and slowly exhale for eight seconds. Repeat this relaxation technique as many times as necessary until you lower your heartbeat to the optimal sleep rate of 60 beats or less per minute.;
Peanut Butter On Whole
The “whole” part is important. Whole grains include the germ of the grain, which is removed during the refining of whole wheat grains into white flour. This germ includes important B vitamins such as folate and vitamin B6both important micronutrients required for proper absorption of tryptophanas well as magnesium to loosen your muscles. Pair it with tryptophan-containing peanut butter to help you catch some ZZZs.
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Dont Try Too Hard To Fall Asleep
One of the worst things that people can do when they are having trouble getting a shut-eye at night is trying too hard to go to bed! This kind of negative thinking will only make it harder for them to nod off because their body will feel too stressed, which is obviously something you want to avoid before bedtime.
How To Become A Morning Person
Like most creatures on Earth, humans come equipped with a circadian clock, a roughly 24-hour internal timer that keeps our sleep patterns in sync with our planet at least until genetics, age and our personal habits get in the way. Even though the average adult needs eight hours of sleep per night, there are so-called shortsleepers, who need far less, and morning people, who, research shows, often come from families of other morning people. Then theres the rest of us, who rely on alarm clocks.
For those who fantasize about greeting the dawn with a smile, there is hope. With a little focus, discipline and patience, you have the ability to reset your own internal clock. But be warned, its not easy. Changing your sleep pattern requires commitment, and it means changing old habits. No more TV-watching marathons late into the night.
Changing your internal sleep clock requires inducing a sort of jet lag without leaving your time zone, and sticking it out until your body clock resets itself. And, most importantly, not resetting it again.Heres how to become more of a morning person.
Step 1: Set a goal for your wake-up time.
Step 2: Move your current wake-up time by 20 minutes each day. For example, if you regularly rise at 8 a.m., but really want to get moving at 6 a.m., set the alarm for 7:40 a.m. on Monday. On Tuesday, set it for 7:20 a.m. and so on until you are setting your alarm for 6 a.m.
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Take Short Naps In The Afternoon
If you nap correctly, it doesn’t have to throw off your sleep later that night. In fact, naps done right can be a great supplement to a night of lost sleep.
To make sure you’re not lying wide awake the night after an afternoon nap, follow these do’s and don’ts. You should nap in the early afternoon, optimize your napping environment and keep naps between 10 to 20 minutes. Don’t replace your nap with caffeine, feel guilty about napping or sandwich your nap with screen time.
Proven Tips To Sleep Better At Night
A good nights sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function (
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep .
If you want to optimize your health or lose weight, getting a good nights sleep is one of the most important things you can do.
Here are 17 evidence-based tips to sleep better at night.
It affects your brain, body, and hormones, helping you stay awake and telling your body when its 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% .
A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% .
While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.
Try getting daily sunlight exposure or if this is not practical invest in an artificial bright light device or bulbs.
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What Happens During A Sleep Study
Sleep studies are a strange experience. Wires and electrodes are placed on your scalp and face, near the eyes and chin to detect eye movements and chin movements caused by teeth grinding. Elastic belts may be placed around your chest and stomach to measure breathing. A tube may be placed in the nose to measure breathing, and electrodes placed on the legs to measure leg movement. EKG monitors are used to measure heart rate and a small microphone is placed on the throat to detect snoring. While it sounds impossible to sleep under these conditions, most of the people who need a sleep study eventually fall asleep at least long enough for the technicians to gather the data they need.
Tips For A Better Nights Sleep
As well as these home remedies to help you get to sleep, here are some tips to ensure youre getting the rest you need:
- Put on some socks. A study in 1999 seemed to confirm a correlation between cold extremities and the time it takes you to get to sleep. Keep your hands and feet warm to fall asleep more quickly.
- Power down an hour before you go to bed. Gadgets like tablets and smartphones can keep the brain overstimulated, and the blue light isnt good for the bodys circadian rhythm.
- A few minutes of increased activity each day can help you get better sleep each night.
- Ensure the bedroom is for sleep only. Dont work there, dont exercise there, dont study there, and dont entertain there.
- Try deep breathing or meditation. A short session of guided breathing before bed can help you start to wind down.
As you can see, there are dozens of tips and tricks you can try in your quest for a better nights sleep. Many of them can be tried in conjunction with each other so, for example, you could take an Epsom salt bath, drop some lavender oil onto your pillow and enjoy a valerian root tea before you go to sleep, to see if the combination is helpful at all.
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Front Load Your Water Intake
You should never intentionally drink less water — but feeling dehydrated at the end of the day and chugging a bunch of liquids can disrupt your sleep, leading to several nighttime bathroom visits.
Alcohol and caffeine may be causing your nighttime urination — both are diuretics, meaning they make your body lose more water. This sleep disturbance could be also stemming from diuretic medication you’re taking, like the ones used to treat blood pressure.
Finally, nighttime urination can also be a symptom of a UTI or diabetes. If cutting down on fluid intake doesn’t help with your problem, you may want to take a trip to the doctor to rule out these problems.
Do What Works Best For You
Finally and most importantly, humans are habitual creatures. You should stick to whatever routine works best for you!
These are some of the best tips to help you sleep better at night. Do well to follow them and youll not only enjoy better sleep, but also live a healthier life!
Do you know any tip to get a good night rest, please share it with us in the comments?
Medical student, part-time blogger.;Israel is an ambitious young Nigerian who enjoys studying and blogging. He blogs at;www.listdorm.com;where he creates useful content on his blog during his free time!
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Set Aside Time For Make
While the concept of sleep debt isnt entirely understood, recharging after nights youve skimped on slumber can be helpful for bouncing back.
Kelly Bulkeley, Ph.D., Director of the Sleep and Dream Database, says, One of the most surprising findings of modern sleep science is the power of the rebound effect. If we dont get enough sleep one night, we tend to sleep extra long and deep the next night. This finding has useful implications for people in present-day society.
He adds, Sometimes its impossible to avoid a few nights of shortened sleep for work, family, or other reasons. The best thing people can do in these situations is make sure they get plenty of rebound sleep when the time comes, by going to bed extra early and/or sleeping in later than usual. By taking advantage of the rebound effect, busy people can maximize the overall benefits of sleep.
In terms of the best way to get makeup sleep, its thought to be less impactful on your sleep cycle to head to bed earlier and then wake up at your normal time, if possible. But since many people can experience sleep onset insomnia when trying to sleep earlier than usual, mid-afternoon naps can also be helpful.
Get Plenty Of Sunlight
In one study, people who worked near windows received 173 percent more natural white light exposure during the day and slept an average of 46 minutes more per night compared to people who worked in windowless offices. Why? More exposure to sunlight is linked to higher levels of serotonin, a neurotransmitter that helps the body produce melatonin, the hormone that helps regulate sleep.
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How To Sleep Better At Night Naturally If You Have Insomnia
Insomnia has become so common these days. So dont forget to try them! If you are also one of them, these;home remedies for good sleep;will help you out.
1. You might not know this, but too much exposure to blue rays from your cell phone, digital clock, or television affects your sleeping pattern. So, turn off your TV, laptop, or any other sources that display blue light one hour before you go to sleep.
2. Another effective method to sleep better at night is to put a pillow between your legs to align your hips better and reduce stress at the lower back.3. Avoid tobacco or drinking alcohol.
4. If you want to sleep better at night, try to avoid nicotine as it worsens your insomnia.
5. Dont drink alcohol before your bedtime; it completely destructs your sleeping pattern. Try to drink warm milk or chamomile tea before sleeping.
Good sleep is so crucial for productive work life and to maintain the right balance. So, get a good sleep!