10 Things That Will Make You Sleep Better
You have been tossing and turning on your bed for quite some time. You get up to look at the clock and it says 2:30 am. You get more anxious and go back to bed trying to force you to fall asleep. Finally, after a long time you fall asleep and almost immediately the alarm goes off. Needless to say, your day did not start on a great note. If it is just one odd day, you can get away with probably an additional dose of caffeine. If this has persisted for a while, it is time to take some corrective action because the long-term effects of sleep deprivation are much more serious than just being grumpy & irritable. Lack of sleep drains your mental abilities and puts your physical health at real risk. Science has linked poor slumber with many health issues – weight gain, weakened immune system, poor memory, trouble with thinking and concentrating, mood changes, risk of diabetes, Increased Cortisol levels in the morning (1), risk of heart disease, poor balance, Alzheimer’s, depression, unhealthy skin and inflammatory response in the body (2).
A good night’s sleep is just as important as regular exercise and a healthy diet. It is body’s healing time. Sleep aids tissue repair and muscle growth. It also cleans harmful plaques from the brain (3). Mind processes the events of the day during sleep and commits them to memory. It regulates hormone function which plays a vital role in controlling one’s emotions. An average adult requires 6 to 8 hours of sleep each night (4) or four to five 90 minute sleep cycles. More relaxed you are during the day, lesser the sleep you require in the night.
Making a conscious effort to get a peaceful sleep is of prime importance for your physical, mental and emotional health. There are many things you can do to regulate your sleep patterns and get the quality of sleep you desire. You need to figure out what works best for you. Here are 10 things that can get you started.
- Exposure to day light (5)
Exposing your body to day light will help tune the body clock (circadian rhythm). It regulates your brain, body and hormones. 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
- Caffeine six hours before sleep may also have adverse effects on sleep (6)
Research shows that caffeine has disruptive effects on your sleep even when consumed 6 hours before going to bed. A cup of coffee late evening or a can of energy drink after your evening workout may seem innocuous but they might be the reason for your disturbed sleep.
- Reduce irregular or long daytime naps
This is more experiential than a research based finding. Though a short nap may be refreshing, sleeping for 2 or 3 hours in the day time will reduce the quality and quantity of your night sleep.
- Exercise regularly but not before going to bed
People who exercise regularly sleep better at night and are active during the day. Exercise also helps to promote deeper, more restful sleep. Just make sure you don’t exercise too close to bedtime, since this can leave you too energized to sleep. Try to finish moderate to vigorous workouts at least three hours before bedtime. Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as Cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building a habit that you can stick
- Try to sleep and wake up at consistent times
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality (7).
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
- Avoid alcohol in the night
This may be counter intuitive. According to the findings, alcohol does allow healthy people to fall asleep quicker and sleep more deeply for a while, but it reduces rapid eye movement (REM) sleep. More you drink before bed, the more pronounced these effects. REM sleep happens about 90 minutes after we fall asleep. It’s the stage of sleep when people dream and it’s thought to be restorative. Disruptions in REM sleep may cause daytime drowsiness and poor concentration.
- Bed room environment
It is the mosquitoes that bite and not elephants. The reason for not getting a peaceful sleep might be as trivial as an uncomfortable bed/pillow, bright light, a squeaky fan/AC in your bedroom or a loud night owl neighbor. If it is in your control, set the bed room environment right.
- Go to bed empty stomach
Make smart choices in your food. Eating right both in quality and quantity reduces stress on your body. This in turn has a positive impact on your sleep. Remember that sleep is the healing time and body heals best when you are on empty stomach.
- No exposure to gadgets 2 hours before you sleep
If you are eyes are exposed to blue light, it signals the body that it is still day time. This has an adverse effect on the quality of sleep. It is best to avoid gadgets with backlit screens. If you cannot avoid, you can use apps or blue light protection glasses to limit the blue light exposure.
- Develop a pre-sleep routine
Relaxation techniques before bed have been shown to improve sleep quality. They may include listening to relaxing music, reading a (uplifting) book, taking a hot bath, meditating, deep breathing, journaling to name a few. You can develop a routine including some of these or anything else to get your body and mind into a rhythm to go to sleep. These are do’s. There are some ‘Don’ts’ as well. You may have muscles of iron and nerves of steel but watching a horror movie or a nerve-racking thriller before you go to bed may not be a good idea. It is always advisable to put something positive into your mind before you go to bed is found to be beneficial.
If you are doing some of these, all of these or more than these and are still not able to sleep, it would be a wise thing to seek medical help to rule out any medical condition. Hope this helps you to get a relaxing sleep. If you like what you have read, feel free to share it with your loved ones.
