In What Way Can You Sleep Better
Simple Ways of Enjoying a Very Good Sleeping in the Night
If you have a very good restful sleep, then it has a very good effect on your health, both, physically and mentally. It also bears on the quality of life. If there is no proper sleep, then there will be a serious problem with your health. It can as well reflect on work efficiency, not being energetic due to lack of sleeping, inability to be expressive, weight gain, etc. Most of us frequently keep flinging and turning in the bed during the night and search for finding ways to get quality sleep desperately.
For all the above issues, there is an answer. When you make simple changes in your daily activities and bed-time practices, it can have a lasting impact on the quality of your sleep. Thereby, it makes you feel mentally alert, feel energetic and stably composed.
How to Enjoy Having a Better Sleeping During Nights?
It may look impossible to get peaceful good night sleep, especially, when you are awake at times in the night, trying to get some sleep. But you can exercise a lot more control over your sleep if you follow some simple steps, which makes things easy in trying to get some quality sleep. The way you feel after you wake up depends on how well you slept at night and the remedy for sleep issues can often be found in your day-to-day chores.
Daytime habits which are not healthy and bad lifestyle choices can keep your eyes wide open and you will be constantly tossing and turning in the bed the whole night. This will upset your temperament and functioning of the brain. It will also affect your heart, weaken your immune system, make your day dull and non-energetic and also gain in weight occurs. But upon following these important tips, you can have a good night’s sleep, boost your mental and physical health, perform better in calculative thinking and will feel good for the most part of the day.
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Tip 1: Maintain Your Body’s Cycle of Sleeping to waking Up, Regularly:
As a most important tip, maintain your body’s natural cycle of sleep-wake sequence or also known as circadian rhythm, for sleeping peacefully. When your circadian rhythm is regular, you will always feel refreshed and you will feel energetic when compared to sleeping for more time during odd hours or at different times.
Try to maintain the same sleeping time and waking up time, every day:
This will obviously help set the body’s internal clock and improve your sleep quality. The best time to go to bed is when you feel tired. When you do that, you will not be tossing and turning around in your bed. If you are sleeping well enough, you should then be waking up naturally, without the need of any alarm or any other such wake-up assistance. Therefore, hit the bed early, If you want to avoid an alarm clock to wake you up.
Avoid spending weekends in sleeping a lot:
If your weekend or your weekday sleeping times differ, then you feel the after-effects such as being exhausted and tired. If you need to compensate for a late night, then choose to have a small nap during the daytime, rather than sleeping in. This will allow you to have a good sleep and will not alter the natural circadian rhythm.
Having a nap is one way to make up for any lost sleep. On the contrary, if you are having issues in falling asleep at night, then napping on a regular basis can cause sleep issues in the long run.
If you take quick naps for about 15 or 20 minutes in the afternoon, it will make you feel better.
Better Control The Drowsiness That Takes You Over, Soon After Dinner:
If there is a lot of time before going to bed and you feel drowsy then do a bit of walking but don’t slump in the sofa and do something such as any cleaning activity or talking to someone or ironing clothes. If you sleep well in advance before bedtime because of the drowsiness, then you will have to wake up sometime later during the night and have trouble falling asleep again.
Tip 2: Don’t Expose To Light While Sleeping:
In our bodies, Melatonin is a naturally present hormone, which helps in regulating our sleep-wake cycle. Light can interfere with the production of melatonin. When it is dark the brain secretes more melatonin thus making you feel sleepy and secretes less melatonin when exposed to light, thus making you stay more alert. There are various factors in our day to day life that can change the body’s melatonin production and alter your circadian rhythm.
How to Control Your Exposure to Sunlight during Day:
You can sit or stand for some time in the sunlight during the morning hours. The best time to bask in the sunlight would be early morning when you wake up. You can do any activity in the morning when you are bathing in the sunlight like having a cup of tea or coffee or having your breakfast. When the light shines on your face in the morning it will help you in waking up too.
If you spend more time outdoors during the day time, it certainly helps. You can work outside in sunlight or do a bit of exercising out in the sun or walking your dog during the daytime instead of night time etc.
If you let sunlight into your home or in your workplace, as much as you can, it will keep you healthy and active. Curtains and blinds if kept open during the daytime will allow more sunlight to enter the room and you also can enjoy doing things while you are in the room.
During winter time, days are short and using a light therapy box during this time can simulate sunlight, which is very useful.
Night, Before Bedtime:
In a span of 1 to 2 hours before your bedtime, do not use any electronic gadgets. The blue light that is emitted by your phone, TV or any other electronic devices can cause sleeping disruption. By using devices having smaller screens and turning down the level of brightness will be of great help.
Watching late night television is not good for your eyes or health. The light emanating from a TV suppresses melatonin and any TV program are not helping in relaxing senses, but making the mind and body more active. If you listen to soothing music it can help you in winding down and relaxing.
Never read any books or anything with backlit devices. For example, Tablets are backlit and cause more sleep disruption than e-readers that do not have any own light source.
Make sure the room is always dark when you are trying to sleep. To stop light coming through from windows, you can use curtains or blinds or you can also wear a sleeping mask. Also, you can switch off or cover up electronics devices that are emitting light.
Always make sure the lights are dimmed if you wake up during the night. If at all you need light to safely move around then you can have a dim night light in the room or alternatively can use a mini torch. This will help in making it easy for you to go back to sleep.
Tip 3: Exercising During Daytime:
If you would like to sleep better at night then you need to exercise regularly and if you do so then you are less inclined to sleep during the day. Exercising regularly also eases the insomnia symptoms along with sleep apnea and increases the time you spend during deep, restorative sleep stages.
The more vigorously you exercise, the better are the sleep benefits if you exercise strenuously. But when you do light exercise such as walking for about 10 minutes a day, also improves the quality of sleep.
You can experience in full the sleep-promoting effects upon exercising regularly for a few months. So be focussed and keep continuing the habit of exercising.
To Have A Better Sleep, Time Your Exercises Right:
Your metabolism speeds up on exercising; exercise also increases the temperature of the body and also stimulates cortisol which is a hormone. It is not an issue if you’re exercise either in the morning or afternoon, but any exercises close to bedtime can cause sleep issues.
Any light or strenuous exercises, workouts can be done at least three to four hours before going to bed. If you still find difficulty in getting proper sleep, then schedule your exercise even much earlier. Relaxing, low-impact exercises such as Yoga or light stretching during the evening can help promote sleep and helps in relaxing the body and mind.
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Tip 4: Be Careful About Your Eating And Drinking Habits:
Your eating habits during the day play a vital role in how well you sleep, especially during the bedtime hour.
Do not consume too much caffeine or nicotine. You will be surprised to find out that caffeine can cause sleeping issues even after ten hours after consuming it. Smoking causes stimulating effect and this can affect your sleep, especially if you are smoking just before retiring to your bed.
Always do not eat heavy food at night. If your dinner time is early in the evening it helps a lot and does not eat oily, heavy, and spicy foods or sweets within two hours of bedtime. Spicy foods and oily foods can cause stomach cramps, indigestion, and acid reflux.
Do not consume alcohol before going to bed. It is the worst thing to do as it can keep you awake for long. A nightcap might help you unwind but interferes with your sleep cycle once you are out.
Drinking too many liquids during the evening time should be avoided. Drinking too much of fluids will result in frequently visiting the bathroom during the night time.
Avoiding any type of foods that are sweet and foods that are full of refined carbohydrates will help a lot in getting good sleep. Eating too much sugar or white bread or even rice and pasta, during day time, can keep you awake all night.
Few Snacks during Night Time Might Help You in Getting Some Sleep:
It works for some people when they have a light snack before going to bed as it can help in getting good sleep. For a few others, any eating before going to bed causes stomach issues like indigestion and flatulence which makes sleeping more difficult. If you need a snack during bedtime, then try snacking on:
Half of the turkey sandwich
A small bowl containing whole-grain and almost sugarless cereal
A bowl of yogurt or drinking a glass of milk
Fruit such as banana
Tip 5: Ease Down From All the Clutter in the Head:
Are you finding yourself struggling to sleep or waking up constantly night after night? Any issues related to worry, stress, and anger arising during the day can make it a big issue to sleep well.
If at night, anxiety or worrying thoughts fill up your mind, there are few ways you can learn how to avoid worrying and solve issues in life from a positive angle. Anything that is positive in thinking and actions, is more beneficial than being worried at bedtime.
You might need help in managing your stress levels if you are having issues related to family or work or children or anything. By getting to learn as to how to manage your time in a more productive and positive manner, you can handle stress in a positive way and still maintain a calm, peaceful outlook and you will be able to sleep peacefully at night.
If you overwork your brain during the day, it will be harder to go slow and get relaxed at night. During the day, we tend to be busy checking our phones for messages or checking emails or be on social media to enjoy the gossip or news. This interrupts the actual tasks that we need to take care of. In order to ensure we don’t miss on our regular or actual tasks, it is advisable to have a particular time when we can do other activities. By doing so, you would have taken care of your tasks, you would get the day’s quota of entertainment or messages or news and therefore, feel contented to hit the bed right away when it is time to sleep.
Ways to Relax For a Better Sleeping:
Before going to bed, if you practice how to relax by trying out various techniques, it is a sure way to unwind and relax, calm down your active mind and prepare yourself for better-relaxed sleep. Try:
Deep breathing is very good exercise. Take deep and slow breaths and make sure each breath reaches deeper inside than the previous one.
Progressive muscle relaxation is a very good technique. Starting with your toes, Firm up all the muscles right from the toe, as strongly as you can and release the muscles to relax them completely. Do this by working your way right up to the tip of your head.
Imagining a peaceful and relaxing place. Drop down your eyelids to make your brain wander into a beautiful and serene place whose sight is so soothing to the eyes. Imagine the relaxation you are subjected to while looking at this imaginary place.
Bedtime Activities, to Relax:
Have some to-dos to be followed just before hitting the bed. For example:
You can read a book or magazine by having a dim light
You can take a warm bath
Enjoy soothing and soft music
Perform some light and easy stretching exercises
Relax and calm down with any favorite activity of your choice
You can listen to books in audio form
Make any preparations which are simple and useful may be for the day ahead
Dim the lights a few hours before hitting the bed
Tip 6: Improve the Atmosphere You Sleep In.
A calming bedtime routine signals your brain about the time to unwind down and release any accumulated stress. At times, some small adjustments to your immediate surroundings can bring in a huge variance to your sleep quality.
Maintain your Room Cooler, Darker, Nice And Quiet:
Ensure there is no noise. If you cannot avoid or prevent the noise emanating from your neighbors. You can’t eliminate traffic noise or cannot control others in your house from making noise. It is better to try concealing the noise with a fan switched on or playing a Walkman or radio. Earplugs can also help in reducing the noise.
Upkeep your room very neat and cool. Many people enjoy sleeping in a cooler room ideally having a temperature of about 65° F or 18° C and with very good ventilation. Too hot or too cold a bedroom can affect the quality of your sleep.
Make sure that your bed is always neat and comfortably made up. The bed covers that you use should always give you a lot of space to stretch comfortably and move about without getting entangled. If you are often waking up with a tender back or a painful neck, then you should try Coldest Mattress and pillows and foam toppers that provide better comfort and good support.
Ensure that you are using the bed only for sleeping and having sex. Do not watch TV or work or even use your computer while in the bed, so that your brain can be tuned to the thought of sleep and sex while being in the bedroom, which will make it very easy to unwind down and relax at night.
Tip 7: Learn How to Sleep Back Again:
It is very normal to get up in the night while in deep sleep, but if on the other hand, you are having issues in getting back to sleep, these tips will be of great help:
Remove the stress out of your thoughts. Though that may be hard, do not become stressed over your inability to sleep again. Stress will encourage your body and mind to keep awake. To maintain calmness and focus on the state of mind of your body, keep practicing breathing exercises, regularly. For instance, breathe in slowly, hold for a couple of seconds and start exhaling, slowly. Do this repeatedly, breathe after breath.
Always let relaxation be your goal instead of sleep. If you are finding it very hard to sleep, then try a relaxing through visualization or muscle relaxation or even you can meditate lying on the bed. Though it is not a sleeping alternative, relaxation would still be of great help to your body in getting rejuvenated.
No Stimulating Activity Before Sleep:
Do not indulge in any stimulating activity. If you have not been sleeping for more than fifteen minutes, then better to get out of your bed and indulge in a quiet, non-stimulating activity like book reading, which makes a perfect sense. Dim the lights so as to avoid any bright lights, making your body not get fooled into thinking that you wake up.
Stop worrying or brainstorming. If you are waking up during the night and feeling anxious about anything, then make a short note of the same, on a piece of paper and stop getting upset about it. When you wake up in the morning, the next day, you can freshly look at it from a different angle, to find a solution. Similarly, if you find yourself awoke because of some great idea, then jot down on a piece of paper and go back to sound sleep. After you wake up the next morning, you’ll find yourself to be further productive and positive minded, because of the previous night’s great sleeping.