Don’t you just hate it when you keep tossing and turning the whole night? Not anymore!
Sleep is essential and often a neglected part of our lives. It’s when you sleep that your body starts its repair and maintenance work. Getting adequate sleep allows your body and mind to recharge and refresh which keeps disease at bay.
Not getting enough won’t just make you super annoyed the next day, but it has also been linked to several health problems like diabetes and depression. Turning to sleep medicine for help comes with a host of side effects that causes a lot of discomforts.
So what should you do? Not to worry, because today we’re gonna talk about tips to achieve a deeper sleep at night.
No more evening cups of tea or coffee?
Do deep breathing exercises really work?
Stay with us till the end to learn about all this and more!
1. Stick To A Regular Sleep-Wake Cycle
This must be one of the vital troublesome but essential facets of achieving deep sleep. Sticking to an everyday time to go to bed or get up is difficult especially in this day and age of smartphones and social media.
However, if you’re done with feeling like you haven’t slept correctly the whole night time, then establishing a strict sleep-wake cycle will definitely work.
Basically, a sleep-wake cycle reminds the body to sleep after a certain time and regulates sleep intensity. This sleep drive will get stronger each hour you might be awake and causes you to sleep longer and more deeply after a period of sleep deprivation.
2. Ignore Your Late Evening Caffeine Craving
Evenings are incomplete without a soothing cup of wonderful coffee or tea. Caffeine provides the superb ‘pick me up you need to push through the day. Sadly this evening cuppa joe could be the hidden reason for your burst sleep that often goes unnoticed.
Caffeine, being a stimulant, is disruptive to sleep. Do you know that drinking caffeine-laden drinks even 6 hours prior to your bedtime majorly diminishes sleep quality and quantity? You don’t have to cut up completely, though.
The cut-off for drinking coffee or tea should be 2 PM. Swap your regular coffee with matcha tea, rooibos tea, lemon water, or golden milk.
3. De-stress By Doing Progressive Muscle Relaxation
It’s no shock that power stress wreaks havoc in your sleep patterns. When you will have a lot happening in your head, you simply toss and turn restlessly in bed or lay there awake. Progressive muscle relaxation is a positive approach to relaxing and getting rid of muscle stress for a full night time’s sleep.
For this, start by laying down in a comfortable position. Begin tensing teams of muscles one at a time as you breathe. Hold the stress as you inhale, then release it as you exhale. Take a few breaths as you notice how relaxed each muscle group feels.
4. Exercise At The Right Time
In addition to creating pre-bed rituals, it is also important to take the right steps during the day. If understanding every day is a part of your routine then that’s great, however, when is the best time to workout? Some say it is early morning while others say it is evening.
Exercising during the right time improves sleep health and reduces symptoms of insomnia. Although daily exercise is key to peaceful sleep, doing it just before bed or late in the evening will have the opposite effect.
Keep it simple, exercise during the day.
5. Take A Relaxing Bath
Nothing feels more relaxing than a nice shower before bed. This therapeutic ritual of washing away not only the day’s toxins but also the worries helps you sleep better. Some peaceful alone time and feeling refreshed is an award-winning combination to achieve awesome sleep, especially a warm shower or a bath.
The reason being warm water relaxes the body by elevating its temperature. When you get out of the shower, the natural drop in temperature triggers a hibernating response in the body which makes you feel sleepy.
Taking a bath around 1 or 2 hours before going to bed makes you fall asleep faster while also releasing endorphins or the happiness hormone.
6. No Naps After 3 PM
Nothing feels better than a quick nap on a sunny afternoon. While a brief nap can be refreshing, especially if you are sleep deprived, longer naps can have a negative impact on your sleep quality and duration.
This doesn’t mean any more naps! A successful nap just comes down to timing. 10 to 20 minutes, early to mid-morning will help you fall asleep at a reasonable hour come bedtime. If you don’t have the time or space for a cat nap, you can splash cold water on your face to get rid of the grogginess.
7. Try Pink Noise
Racing mind, midnight, and still no sleep. Sound a bit too familiar? If losing sleep has been sabotaging your life, then maybe it is time for you to try pink noise. You may have come across sounds like relaxing forest sound, babbling brook, and rainfall at night, they’re powerful tracks that help you nod off.
These sounds are called ‘pink noise’ because that is the color of sound which is kind of similar to white noise. The difference being pink noise is perceived as being flat while white noise is perceived as static.
It enhances brain activity, improves memory, and is also associated with deep phases of sleep.
8. Control Light Exposure
Getting sun-baked during day time is important for a number of reasons. It boosts brain function, reduces blood pressure, and heals skin disorders. Sunbathing is also your immunity’s best friend. But that’s the natural light we’re talking about.
If you keep a number of lights on at night then it may backfire. Too much light at night in your room may trick your brain into thinking that it’s daytime and this will interrupt your sleep pattern.
Even the light from smartphones and laptops reduces melatonin production which is responsible for helping you relax and get that precious deep sleep.
9. Eat Smart
It goes without saying that food is crucial for maintaining good health. Your food choices will make or break you. Eating less fiber and more saturated fats and sugar throughout the day is linked with lighter sleep.
A grumbling stomach can keep you up at night but so can a stuffed belly. A balanced diet made up of fresh fruits, fiber and vegetables promotes better sleep. Foods like fatty fish, nuts, turkey, tart cherry juice, and kiwi fruit will enable you to sleep better.
You can even go for the Mediterranean diet which is known for combating insomnia.
10. Melatonin Supplements
With stressful times causing disruptive sleep patterns, the popularity of melatonin supplements has shot up. If you are looking for some additional ways of dealing with sleeplessness then melatonin supplements are something you should try.
Melatonin is a hormone that the body produces naturally when it’s dark outside. Kind of like a signal to the body that it’s time for bed. However, if melatonin levels are too low you will find it difficult to sleep properly.
Supplements will help you sleep by regulating the body’s blood pressure, temperature, and some hormones through binding the nerves and reducing activity.
11. Do Some Yoga Before Bed
If you are not a gym bunny and prefer something much more soothing and effective then you’ll love yoga. Just google it, you’ll come across a variety of yoga types including beer yoga and goat yoga!
We are not sure how effective those particular types will be but a bit of yoga before bed will definitely help you get a complete night’s sleep. It is a gentle and restorative way of winding down after a tough day as these poses are designed to help relieve stress.
Doing poses like the child’s pose, standard forward bend, standing half forward bend, and legs up the wall pose for 3 to 5 minutes each, will have you sleeping like a log.
12. Have Some Bedtime Drinks
We understand that the recommended full night’s 7 to 9 hours of sleep doesn’t come easy but thankfully there are drinks that can help you catch some z’s. After all, there’s no harm in trying out this natural way of inducing sleep.
With chamomile tea and warm milk topping this list you can also drink decaffeinated green tea, tart cherry juice, and valerian tea. These drinks reduce insomnia, regulate the sleep cycle, relax the muscles and even curb late-night cravings.
It’s that easy! Drink right and sleep tight! Paying attention to the amount of deep sleep you are getting is crucial in maintaining a strong immune system. Sleeping soundly for 7 to 9 hours will help you get sick less often, think more clearly the next day, and even improve your mood by reducing stress.
If you like to take sleeping pills for sleep I recommend you read Side Effects of Sleeping Pills