9 Unbelievable Ways To Improve Your Sleep

9 Unbelievable Ways To Improve Your Sleep

Ever had a super long day and all you want to do is jump into bed and get some sweet sleep? You toss and turn in different angles, but still, the gods of sleep refuse to make you sleep. 

You’re not alone! 

It happens to most people (at least 6 out of 10 people experience this on particular nights).

Many factors can interfere with a good night's sleep, from work, stress and family responsibilities to illnesses.

You may not be able to control the factors that affect your sleep but, you can definitely adopt some methods to help improve the quality of your sleep. Wonder what those methods are? (don't look too far).

In this article, I’ll take you through some effective methods that can help you fall asleep like a baby (without counting your ceilings).  

Sleep Varies For Different People: Here’s How

Sleep is a state of reduced mental and physical activity (a resting phase in which the body is not active and the mind is unconscious).

People have different sleep problems. It could be either of the following:

• Difficulty in falling asleep

• Difficulty in sleeping for an adequate time

For instance, you can fall asleep in the blink of an eye on getting to bed, while your next door neighbour falls asleep after 3 hours or more. While some on the other hand has to deal with not being able to sleep for quality time (sleeping for less than 2-3 hours).

9 Unbelievable Ways To Improve Your Sleep:

If you implement the following tips, a better night's sleep is sure to follow. 

Let’s get right into it!

1. Create a Bedtime Routine:

Though creating a strict bedtime routine may seem quite tasking, it is actually very helpful. 

The biological clock of our bodies (the circadian rhythm) is the 24-hour internal clock in our brain, which regulates when we sleep and when we’re awake.

This circadian rhythm is usually controlled by light—which is why it’s easier to fall asleep at night, than during the day.

Also, the circadian rhythm is also affected by change in environment, such as  changing country as well as variation in days of the week (the term social jetlag).

Social jetlag describes the habit of having two separate sleeping patterns. It occurs when we go to bed late and wake up later on the weekend than on the weekdays or holidays (this causes circadian misalignment).

The hormone for the biological clock is “Melatonin” which plays a role in the circadian rhythm. Melatonin is a hormone your brain produces in response to darkness. 

Melatonin helps with the timing of the circadian rhythm and hence with sleep.

Our brain likes to follow a routine, strengthened by habits. Without these routines and habits, our brains tend to do whatever they want.

By following a set of sleeping schedules, your brain will know when it's time to settle down for the day.

Setting an alarm might be the only thing that helps you get up in the morning, but try setting one at night as well to remind you when it's time to go to bed.

2. Stay Away From Screens or Bright Lights:

The rate at which people use screens is growing, and it's not going anywhere anytime soon.

Most electronic devices, like televisions, computer monitors, and smartphones, emit blue light. This light can cause havoc on your sleep.

Being exposed to light at night can block melatonin (hormones produced by the brain in response to darkness)production, which then disrupts sleep and  keeps you awake (deceiving your brain into thinking it's daytime). 

Blue light affects how fast you fall asleep and as well as affect the quality of your sleep cycle.

The high-intensity light can keep your mind in an active state, by being in an active state you experience restlessness and declining sleep quality. 

It's generally easier to sleep when it's quiet, dark and cool. You can consider using a comfy eye-mask or better turning the light off.

3. Improve Sleep Through Exercise and Relaxation:

Truth is, there‘s nothing wrong with exercising at night. However, don’t do it for a few hours close to bedtime. 

Exercise has countless health benefits, sleep being one of them. Exercise boosts the effect of natural sleep hormones like melatonin. 

Regular exercise, like going for  a daily brisk walk, won't just trim you down but also help you sleep.

Not everybody has time to go to the gym everyday (not everyone is a gym guru) and home workouts are just as beneficial but avoid anything too energetic 90 minutes before bedtime.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat sleep problems. 

Strategies to this technique include listening to relaxing music, taking a warm bath, meditating, deep breathing, and visualization. Try out different methods and find out what works best for you. 

A warm bath before bed  helps people fall asleep more quickly and  also get better quality sleep. 

Alternatively, if you don't want to take a full bath at night, simply bathing your feet in warm water can help you relax and improve sleep  (we aren't fishes to love water that much anyways).

4. EAT- But Not Too Much/ Watch Your Diet:

I'm sure you might have experienced a grumbling stomach one or more times in your  life (feeling as if  the food remnants in your belly are fighting themselves). A grumbling stomach can be distracting, enough to keep you awake and so can an overly full belly.

Avoid eating a big meal within two to three hours before bedtime, as your body isn't meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night.

If you’re hungry right before bed keep in mind that protein is especially hard to digest, so if you have to eat late, opt for a lighter choice.

Eat a small healthy snack such as an apple with a slice of cheese, or a few whole-wheat crackers, bananas, nuts, dairy products or other fruits to satisfy you until breakfast.

5. Avoid Alcohol And Other Liquids Right Before Bed:

Consuming alcohol can be tempting since it often helps people fall asleep. However, drinking alcohol too close to bed actually decreases the amount of deep sleep your body gets.

Drinking large amounts of liquids before bed can lead to nocturia (excessive urination during the night) It affects sleep quality and daytime energy.

Although hydration is vital for your health, it's wise to reduce your fluid intake in the late evening.

Also avoid bedtime caffeine (like coffee) and nicotine, as these are stimulants that make you more alert. 

Stimulants are a common cause of sleep problems, so avoid stimulants 1-2 hours before bed. 

6. Write Down What's Bugging You:

Anxiety, worry and stress can affect how well we sleep, if other relaxation tricks won't help out, get literal with those racing thoughts and pen them down in a worry notebook or journal.

Clearing your mind off this mental issues like talking to someone you trust, helps you drift off from sleeplessness more smoothly. 

A better approach would be to take some time in the evening to work through the day, make lists to do tomorrow and clear your desk of the stuff that you still have to think about. Then get into bed.

Stress management might help; start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also eases anxiety.

7. Create The Right Sleep Environment: 

Allow for proper ventilation; A room that's too hot or too cold can both mess with your sleep.

Make sure your mattress fits; believe it or not, lots of tossing and turning may be less about you and more about what you are lying on. 

Your bed, mattress and pillow, can greatly affect your sleep quality and are liable to cause joint or back pain.

That's right: An uncomfortable mattress might be the source of your sleepless nights. That might be because it lost its cushioning, or because it's simply too small. 

Try buying a high quality bedding including changing your mattress every 5-8 years. 

You can as well try keeping a healthy sleep environment by eliminating nearby noise; silence is golden when it comes to sleep for many of us (ever heard of people that sleep like a hen? (giggles) they wake at every slight/loud sound).

So wearing earplugs and putting your phone on silent help keep things quiet.

8. Try Aromatherapy:

Lavender is a powerful herb with many health benefits. It has a very distinct smell. Once you've smelled lavender, you will recognize it instantly. Overall it has a floral scent, but one that is light and fresh.

Lavender can induce a calming and sedentary effect to improve sleep. The scent of lavender, has noted benefits for sleep as well as other conditions like:

• Boost mood

• Relieves period pains 

• Soothes headache and migraine

• Strengthens the immune system

• It helps reduce stress and Anxiety.

Lavender oil is also believed to have antiseptic and anti-inflammatory properties. Which can help to heal minor burns and bug bites (you just added more knowledge, with these new therapeutic oil expos I gave right? Smiles.. Good for you). 

9. Take Melatonin Supplement:

Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed.

Melatonin is an extremely popular sleep aid, often used as one of the easiest ways to help fall asleep faster and  to treat other sleep problems.

Melatonin is also useful when traveling and adjusting to a new time zone. As it helps your body's circadian rhythm (body clock) return to normal. 

Taking 2mg of Melatonin before bed, helped people fall asleep faster, improved their sleep quality and as well as their energy level the next day. Additionally, no withdrawal effects were reported.

In some countries you need a prescription for melatonin. In others, melatonin is widely available in walk in stores or online. Take around 1-5mg 30-60 minutes before bed.

Consider other supplements like:

• Ginkgo biloba: A natural herb with many benefits. It may aid sleep, relaxation and stress reduction but the evidence is limited. Take 250mg, 30-60 minutes before bed.

• Glycine: A few studies show that taking 3 grams of the amino acid glycine can help improve sleep quality.

• Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500mg before bed.

• Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.

Make sure to only try these supplements one at a time. While they are not magic shots for sleep issues, they can be as useful when combined with other natural sleeping strategies.

Why is Quality Sleep Important?

Here are some candid reason why you need to try out some/all  of the listed above remedies, in order to get improved quality sleep-It can help you:

• prevent sickness

• Stay at a healthy weight.

• Reduce stress and improve your mood

• Think more clearly and do better in school and at work

• Lower your risk for serious health problems, like diabetes and heart diseases.

• Make good decisions and avoid injuries for example; drowsy drivers cause thousands of car accidents every year.

FAQs

How Much Sleep Do I Need?

Most adults need 7 or more hours of good-quality sleep on a regular schedule each night.

Getting enough sleep isn't only about total hours of sleep, It's also important to get good quality sleep on a regular schedule so you feel well rested when you wake up.

FAQs 

Why Can't I Sleep?

Meanwhile here are few of the reasons that may be contributing to your lack of sleep:

• Pain

• Stress or anxiety

• Alcohol and other drugs.

• Too much nap during the day

• Caffeine (usually from coffee, tea, and soda).

• Untreated sleep disorders, like sleep apnea or insomnia.

• Certain health conditions, like heartburn or asthma and so on

• Some medicines e. g decongestants, stimulants, antidepressants and so on. (funny enough one of the medicines you are taking to stay healthy is capable of causing you sleep problems as a result of their side effects).

Wrapping Up

If you find yourself constantly struggling to fall and stay asleep, examining your sleep hygiene and making a few changes might be exactly what you need. 

While some of these adjustments are easier said than done, the positive benefits are well worth it. After all, who wouldn't wish for an amazing night's sleep, on a regular basis?

Additional Tips : 

• Strike a pose, say a word of prayer.

•  Playing certain types of music also helps for sleep, such as ambient sounds like rainfall, gentle music or white noise.

• your doctor may prescribe hypnotic sleep medications, such as Flurazepam,   Diazepam, Ambien and so on. Some drugs can help you fall asleep, and stay asleep longer if lifestyle changes aren't working.

When sleepless nights persist it can become  a real problem beyond making you tired and moody (waking up, feeling like a couple of the Seven Dwarves: sleepy and grumpy). 

A lack of sleep can have serious effects on your health, increasing your risk for obesity, type 2 diabetes and heart diseases.

Try out these sleep remedies and I wish you a wonderful night's rest from now henceforth. Stay Blessed!