A sound sleep will help to increase working productivity and energy; improve your immune system and heart. Sleeping well will also improve your mood and give you a longer life. You will just feel well if you sleep enough with 8 hours of rest. However, the busy life with a lot of social pressures make us usually cannot sleep well. That is really not good! So, today I will show you 17 ways to get better sleep that you should keep your head on for good!
17 Ways To Get Better Sleep:
One of the best ways to get better sleep is changing something in your daily routines. Therefore, firstly, I will introduce 17 best ways to get better sleep that you should not neglect. These tips are very easy to follow so you should make use of them to remove any sleep disorder.
1. Staying Put If You Wake Up:
If you cannot fall back asleep in 15 minutes, you need to get out of bed and stand up. If lying in bed can push the stress buttons, you should get up and do something relaxing and quiet, such as massaging feet or doing gentle yoga until you want to sleep again.
2. Breathing Deeply:
Breathing deeply can help to reduce your blood pressure and heart rate, prime you for sleep, relax your body, and release endorphins. You should inhale within 5 seconds, pause for 3 seconds, then, exhale for 5. You should do this for 8 repetitions and then, increase the count to 15. If you want to check whether or not you do it right, you should take a bottle of children’s bubbles, breathe in through the tummy, and blow through your wand. The steady and smooth breath that you use to blow the bubble should be what you strive for when you are attempting to sleep.
3. Checking Your Pillow Position:
The perfect position that you lie your head on will keep your neck and spine in a straight line to avoid cramps or tension – the two factors that prevent you from falling asleep. You should ask your spouse to check the alignment of neck and head when you are preparing to sleep. If your neck is raised or flexed back, you should get a pillow that allows you to sleep in a better-aligned position. If you are a tummy sleeper, you should not use pillow or just a very flat pillow to help keep your spine and neck straight.
4. Eliminating Sneaky Light Sources:
Even the light from the smart phone, iPad, laptop, or any electronics on your nightstand can pass through your eyelids and retinas, even if they are closed, into your hypothalamus – an area that controls sleep of your brain. This will delay the sleep-promoting hormone melatonin release of your pain. Therefore, if you room is darker, you will be able to sleep more soundly.
Besides, for sleeping better, you should learn ways to boost immune system to get healthy body.
5. Turning On The White Noise:
There are a lot of sound machines in the current market that are designed to help you sleep better as it produces a low-level soothing noise. These machines helps you tune out disturbances, such as the barking dogs and the TV downstairs, so you will be able to fall asleep and stay asleep.
6. Spraying A Sleep-Inducing Scent:
Certain smells, such as ylang-ylang, chamomile, and lavender will activate the alpha-wave activity in the back of your brain that helps you relax and sleep more soundly. You should mix some drops of water and essential oil in a spray bottle and apply a little bit to your pillowcase.
7. Staying Cool:
Some researchers recommend setting the bedroom a thermostat to keep the temperature between 65° and 75°F. That is good! However, you should focus on your actual feeling under the covers. Slipping between cool sheets will help reduce your body temperature effectively. This shift signals your body to produce melatonin – the substance that will induce sleep. That is the reason why you also should take a hot shower or a warm bath before sleeping. For optimal rest, once you have settled in to sleep, you should not let your body feel too hot or cold.
Also, you should learn useful tips to get healthy digestion because if you have no problem with your digestive system, you will get better sleep at night.
8. Listening To A Bedtime Story:
To get a sound sleep, you should load a familiar audiobook to an iPod or smart phone, so it does not engage you but can distract your attention until you fall asleep.
9. Snacking On Crackers And Cheese:
The ideal nighttime snacks should combine calcium, protein, and carbohydrates with the amino acid tryptophan. Many researches show that these foods will boost serotonin – a naturally chemical that helps to calm your soul. You can enjoy snacks one hour before the bedtime to give the amino acids time to reach your brain.
Here are some of the best choices for you:
- Fruit and low-fat yogurt
- Fat-free milk and whole grain cereal
- A banana with 1 teaspoon of peanut butter
- A piece of whole grain toast served with a slice of turkey or low-fat cheese
If you want to get healthy body and sleep well, you should eat enough meals, starting with healthy desserts.
10. Siping Milk, Not A Martini:
In hours after drinking, the levels of alcohol in your blood will drop gradually that signals your brain to wake up. An “average person” will need about 1 hour to metabolize a drink. Therefore, if you drink 2 glasses of wine in the dinner, you should finish the last sip 2 hours before sleep at least.
11. Take Time To Wind Down:
An expert said that sleep is not an on-off switch. Sleep can slowly ease your foot off the gas. For good, you should give your body enough time to convert from an active day to the drowsiness by setting a timer for an hour before going to bed and dividing the time following these stages:
- First 20 minutes: prepare for tomorrow: you can set out your clothes or pack your bag.
- Next 20: personal hygiene stage for brushing teeth and washing face.
- Last 20: relax in bed: you can read a book under the small, low-wattage book light or practice deep breathing.
12. Cutting Caffeine After 2 P.m:
Cutting caffeine means cutting cola, tea, and coffee. Caffeine is a strong stimulant that will stay in your system within about 8 hours. Thus, if you drink a cup of cappuccino after the dinner, it will either stop you from falling asleep or prevent your brain from getting deep sleep altogether even when the bedtime comes.
13. Exercising, But Not Within 4 Hours Of Bedtime:
Working out, especially cardio, can help to improve the quality and length of your sleep. Just 30 minutes of vigorous aerobic exercises will keep rising your body temperature for 4 hours that can inhibite sleep. When your body starts to cool down, however, it will stimulate your brain to release sleep-inducing melatonin, so that you will get drowsy.
14. Review Your Medications:
Beta-blockers can lead to insomnia. That is just an example, thus, you should write down all of the drugs and supplements you take, and call your doctor for evaluating how they affect your sleep.
15. Stop Smoking:
Nicotine in cigarette is a stimulant so that it can prevent you from falling asleep. In addition, a lot of smokers have to suffer from many withdrawal pangs at night. Smokers will feel it hard for them to fall asleep by 4 times more than nonsmokers. Moreover, smoking will boost the sleep apnea and other breathing disorders that can prevent you from getting a good night’s sleep. You do not need to worry that giving up smoking can also keep you up nights because this effect will pass in 3 nights.
16. Keeping A Sleep Diary:
To know how your daily routines can affect your sleep, you should monitor your sleep daily for at least two weeks. You can write down what time you go to bed, how many times you wake up during the night, how many minutes you need to fall asleep, what is the first feeling you have in the early morning right after waking up. You can also list some other factors, such as what you eat before the bedtime and what exercises you performed. Then, after two weeks, you can compare your daily routines with your sleep patterns at night. That will show you what changes you need to make.
17. Setting A Sleep Routine And Stick With It:
If you just want to do a single thing to improve your sleep, the best for you to do is going to bed every night and getting up every morning at a concrete time even on weekends. This regular sleep routine will help to keep your biological clock stable in order to make you rest well every day. With the help of a regular pattern of light and dark, you can keep your sleeps in sync by going outside right away after waking up. That will make you more energized.
All of the above ways to get better sleep are what I have used to get a healthy life, and now, I am glad to share my very own experience with anyone who desires to get a healthy life within a very short period of time.
If you feel the ways to get better sleep that I offer in this article are really useful for your current expectation, just feel free to leave all your comments/feedbacks at the end of this post. We appreciate your contribution and will respond all as soon as possible.