A good night’s sleep can substantially improve your well-being and performance efficiency in different areas of life. Considering the importance of good quality sleep, it’s important to look for habits and tips that may be adopted for improved sleep. With a large population suffering from sleeping disorders, this has become a pressing concern. Today’s lifestyle is full of screen time and unhealthy activities significantly reducing the quality of sleep.
This, in turn, leads to constant fatigue, premature aging, slower healing, and a lot more. If you’re seeking a healthy lifestyle and improved well-being, you must start tracking your sleep cycle. Try to get a good night’s sleep and enjoy better well-being. At an average, we need around 8 hours of peaceful sleep. Not having enough sleep or having poor sleep quality can adversely impact your overall health. Stick around to fix your sleep cycle and learn how to increase deep sleep
How To Sleep Better at Night
Here’s how to increase deep sleep. These tips for insomnia and sleeping disorders are sure to help you.
1. Follow Sleep Hygiene Tips
Taking a shower with lukewarm water and following a nighttime skincare routine can elevate your comfort level as you head to your bed. Having a consistent bedtime every day and following the same hygiene routine prepares and trains your body to sleep
2. Stop Eating A Few Hours Before Bedtime
Indigestion leads to heartburn sensation and discomfort during sleep. This may keep you up at night for hours and affect your sleep quality. Take your meals around 2 or 3 hours before your bedtime. This ensures that by the time you head to your bedroom to sleep, your body has already digested your meals.
3. Natural Remedy
Having remedies like L-theanine and chamomile tea are proven to have positive effects on your body. Especially sleep gummies are found to be capable of interacting with the nervous system and the endocannabinoid system. These parts of the body are directly indulged in regulating your sleep cycle and improving your sleep quality.
By mimicking adenosine action, sleep-aid supplements induce a natural feeling of sleepiness if you’re suffering from a sleeping disorder. Take them at least one hour before your bedtime.
4. Reduce Screen Time Before Bedtime
Melatonin is your body’s sleep hormone and blue light emitting from your screens reduces melatonin production. Limit your screen time before bed and replace it with something else like talking to your partner or reading a calming book. If you’re looking for something else try out some new yoga stretching poses right before your bedtime.
5. Create A Peaceful Atmosphere
Pick a soft and breathable bedding to sleep better. Ensure keeping the room cool (between 65 and 70°F) and dim lighting in the room. Install some warm light lamps within your bedroom to create a relaxing and comfortable space. Your atmosphere highly impacts your sleep cycle. If there’s some sort of unwanted noise around the bedroom, try eliminating it beforehand. All these steps help you get ready for a good restorative sleep.
6. Avoid Caffeine in the Second Half of the Day
Do you often feel alert in the evening and wonder how to get sleepy? Consider this scenario:
You go to bed hoping to get a good night’s sleep… only to end up staring at the ceiling for what feels like an eternity. You toss and turn, then toss a bit more before you finally fall asleep, only to be woken up by your alarm a few hours later.
If that sounds familiar, caffeine may be the culprit. The reason is that caffeine has a half-life of about five hours. So, if you consume 200 mg in the afternoon, you may still have 100 mg coursing through your system at 10 PM, making it impossible to fall asleep.
The solution? Avoid caffeine in the second half of the day. More specifically, don’t consume any caffeine products within 8-10 hours of bedtime, just to be safe.
7. Reconsider the ‘Nightcap’
An alcoholic drink in the evening, also known as a nightcap, might seem like a good idea because alcohol reduces nervous system activity and may help you fall asleep.
The problem is that alcohol is linked to worse sleep quality, as it can reduce the amount of time you spend in rapid eye movement (REM) sleep, which is crucial for optimal recovery.
Another benefit of skipping the nightcap is that you consume less liquids, which means you’re less likely to wake up in the middle of the night to urinate.
Final Thoughts
Having a proper nighttime routine is found to be effective in several ways. It doesn’t only improve your sleep quality but also promotes the healing processes taking place in the body. What are you waiting for? Head towards a reputable store and get your hands on your favorite products to enjoy a good night’s sleep.
Disclaimer: The content on Wellness Derive is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare provider for medical concerns.
