Have you ever found yourself tossing and turning all night, unable to get a good night’s sleep? You’re not alone! In fact, according to the National Sleep Foundation, nearly 50% of adults report experiencing insomnia at some point in their lives. Luckily, numerous sleeping tips can help put you into a peaceful slumber.
Sleep is like the magical elixir that transforms us from grouchy grumps to happy humans. It’s like hitting the reset button on our brains and bodies, washing away the chaos and leaving us feeling refreshed and ready to take on the day. Yet so many fail to get enough of it. Why?
Not sleeping enough is often associated with more productivity, but the reality is quite the opposite. Sleep is not just a luxury, it’s a necessity! Not getting enough sleep can make you feel like a zombie who’s just stumbled out of a horror movie. It’s like driving with an empty gas tank or trying to use a blender without the lid on – it’s just not going to end well. Better sleep habits can improve your migraine, fatigue, headache, and much more.
Can good sleep really improve your health?
Sleeping Tips To Help You Sleep Better
Several effortless sleeping tips can help you sleep better and wake up fresh.
1. Soak In Some Light During The Day
The secret to sleeping like a baby is not rocking yourself to sleep. It’s actually soaking in some light during the day. Yes, you read that right. Light is not just for illuminating our surroundings. It’s also important for regulating our sleep-wake cycle.
According to the human circadian rhythms, daylight helps you stay awake by regulating your body, brain, and hormones. When we are exposed to natural light, particularly in the morning, it helps to reset our internal clock and signals our body to wake up and start the day. This exposure to sunlight helps suppress the production of melatonin, the hormone responsible for making us sleepy. It also increases the production of cortisol, which helps us feel more alert and awake.
If you don’t allow your body to see the daylight, your body fails to differentiate between day and night, messing up your sleep-wake cycle. According to research, daylight exposure improved sleep quality and reduced the time it took to sleep by almost 83%. Another study proves that 2 hours of daylight exposure increases the amount of sleep at night by 2 hours and improve sleep efficiency by 80%.
Maintaining a consistent sleep schedule and exposing ourselves to natural light during the day is crucial, as it helps keep our circadian rhythm in sync and promotes healthy sleep patterns.
2. Let Go Of All The Lights At Night
Simply turning the lights off is one of the most effective sleeping tips. Exposure to blue light in the evening and night can affect sleep in several ways. Blue light is a type of light that is emitted by electronic devices such as smartphones, tablets, and computers. It is also present in energy-efficient light bulbs and some outdoor lighting.
Blue light can affect our sleep because it suppresses the production of the hormone melatonin, which helps regulate our sleep-wake cycle. Melatonin is typically released in the evening and peaks in the middle of the night. However, exposure to blue light in the evening can reduce the amount of melatonin produced, leading to difficulty falling asleep and disrupted sleep patterns. According to research, blue light messes up your circadian rhythm tricking your brain into thinking that it’s still daytime and reducing melatonin production.
The simplest way to reduce blue light exposure is just to put your phone away, but if using it at night is crucial, you can wear blue-light-blocking glasses or use apps that reduce blue light emission from the phone screen. Simply keeping your gadgets away early can cure your headache due to lack of sleep.
3. Optimize your schedule
If you find yourself tossing and turning at night, unable to get a good night’s sleep. Fear not, because optimizing your daily routine can help you catch those much-needed zzzs!
Everything you do during the day predicts how well you’ll sleep during the night. Your body’s circadian rhythm is set on a loop according to the sunrise and sunset. If you disturb this rhythm by forcing your body to either stay awake for too long or asleep for too long, you will likely face disturbances in your sleep quality and quantity.
Setting a particular time for going to bed and waking up can solve most of your sleep problems. Research proves that being consistent with your bedtime can improve long-term sleeping quality. Studies prove that people who go to bed late on weekends have irregular sleeping patterns.
So, there you have it – optimizing your daily routine can help you get the restful, restorative sleep you need to feel your best.
4. Watch Your Caffeine
Caffeine wakes you up in the morning, so what makes you think it won’t do the same at night? While a cup of coffee in the morning can be a great way to kickstart your day, consuming caffeine later in the day can interfere with your ability to fall asleep at night. So, limit your caffeine intake to the morning hours and opt for decaf or herbal tea in the afternoon and evening.
According to research, a single dose of caffeine stimulates your nervous system and enhances your focus, energy, and overall performance. It is proven that consuming caffeine even 6 hours before sleeping drastically worsens sleep quality. Taking caffeine after 3-4 pm is not recommended, as caffeine stays in your body for 6-8 hours.
In conclusion, while you may love our daily dose of caffeine, it’s important to remember that everything is best in moderation. Skipping that afternoon cup of coffee or soda may be the key to unlocking the deep, restful sleep you crave. So, the next time you’re tempted to reach for that late-night energy drink, think twice – your body (and your future self) will thank you for it!
5. Have A Look At Your Plate
Have any problems regarding your well-being? Have a look at your plate, and you’ll find the reason there. Your stomach and brain are in cahoots, conspiring to either keep you up all night or tuck you in like a cosy little burrito. What you eat and when you eat greatly affect how you sleep.
If you scarf down a spicy burrito before bed, you might find yourself tossing and turning all night, sweating like a marathon runner. On the other hand, if you opt for a warm cup of milk or a turkey sandwich, you might find yourself snoring like a grizzly bear in hibernation.
A growing body of research suggests a strong link between what we eat and the quality of our sleep. Certain foods and nutrients have been found to positively impact sleep, while others can disrupt our ability to fall or stay asleep throughout the night. According to research, foods high in sugar and refined carbohydrates have been found to disrupt sleep. These foods cause a rapid spike in blood sugar, followed by a crash, which can lead to wakefulness and insomnia.
It’s worth noting that the timing of meals can also impact sleep quality. Eating a large, heavy meal too close to bedtime can lead to discomfort and indigestion, making it difficult to fall asleep. Experts recommend finishing meals at least two to three hours before bedtime to allow the body time to digest and prepare for sleep.
6. Take Some Melatonin
Melatonin is the sleep hormone often touted as a magical cure-all for those who struggle to drift off at night. And it turns out the hype is warranted! Melatonin plays a crucial role in regulating our sleep-wake cycle. Research has shown that supplementing with melatonin can improve sleep quality and reduce the time it takes to fall asleep.
Melatonin isn’t just for humans – it’s proven through research that melatonin is also found in plants and animals, which means that if you’re eating fruits and veggies, you’re getting a dose of this sleep-inducing hormone too! Another study published in the Journal of Pineal Research analyzed the melatonin content of fruits and vegetables from 18 different plant families. It found that melatonin was present in all of them, with the highest levels found in fruits like cherries, grapes, and bananas. Who knew the secret to a good night’s sleep could be hiding in our grocery carts all along?
Unfortunately, you are likely to not get enough melatonin through your diet. This, if coupled with some other conditions, can keep you from sleeping well at night. But you need not worry! Because Somno is here to the rescue. Somno is a high-quality melatonin supplement designed to promote better sleep and help individuals struggling with insomnia or falling asleep. This supplement is ideal for people who have trouble falling asleep due to jet lag, shift work, or other disruptions to their sleep schedule. So instead of searching for how to sleep with a headache, you can get rid of it with just one pill that gives you a good night’s sleep.
- How can I sleep better at night naturally?
To sleep better at night naturally, establish a consistent sleep schedule, create a relaxing bedtime routine, limit caffeine and alcohol consumption, and ensure your sleep environment is comfortable and conducive.
- What causes a lack of sleep?
Various factors such as stress, anxiety, depression, caffeine consumption, medications, and sleep disorders can cause a lack of sleep.
- Is it bad to use electronic devices before bed?
Yes, the blue light emitted by electronic devices can disrupt your body’s natural sleep-wake cycle and make it harder to fall asleep.
- Does exercise help you sleep better?
Yes, regular exercise can improve the quality of your sleep and help you fall asleep faster.
- What foods can help me sleep better?
Foods high in tryptophan, such as turkey, eggs, and nuts, can help increase the production of sleep-inducing hormones and improve sleep quality.