7 Ways to Get Your Best Sleep Ever
Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. Today is World Sleep Day, which is an excellent opportunity to reflect on the quality of your zzzs. A good night’s sleep has an influence on your general quality of life, as well as your health and happiness. Try one of these yoga techniques tonight to see if it helps you achieve the finest sleep you’ve ever had.
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7 Tips for the Best Sleep Ever
Rock-a-bye, little one. You’ve done all of the obvious things, such as avoiding late-night coffee and making your bedroom as dark as possible.
The obvious things have been done — no late-night coffee, a dark and comfortable bedroom, no frightening movies, no frantic last-minute scrambling to finish your to-do list immediately before bed. So what is it that you are still tossing and turning about? The University of Chicago Department of Medicine’s Kristen L. Knutson, PhD, assistant professor and sleep expert, believes that some behaviors you may be unaware of might be interfering with your sleep.
Halt your afternoon habit
It should go without saying that consuming coffee or tea immediately before going to bed will not help you sleep better. However, according to Joan Salge Blake, RD, a clinical associate professor at Boston University and a registered dietitian, you should limit your afternoon beverages. Do you enjoy your peach tea around 4 p.m.? Blake notes that it contains caffeine, as do certain flavored waters and even some orange drinks, among other things. Check the labels of your favorite lunchtime beverages; any that claim to have energy-boosting properties are likely to include caffeine.
Then, if at all possible, refrain from drinking them after 2 p.m. to allow time for their effects to wear off. Coffee beverages, by their very nature, have a strong caffeine kick, so avoid them after lunch.
Choose sleep superfoods
While it’s crucial to avoid eating a large, heavy meal just before bed (a full stomach can cause you to wake up), some meals, according to Blake, may actually help you sleep better. Dinner is a simple whole-wheat pasta meal with fresh veggies, cubed chicken breast, tomato sauce, and a sprinkling of Parmesan cheese if you’ve had a few nights of disturbed sleep. This meal contains a sleep-inducing mix of protein and tryptophan, an amino acid that in the body is converted to the sleep-inducing neurotransmitter serotonin.
It is also possible to get the same results with other healthy carb and protein combinations, such as milk with graham crackers or yogurt sprinkled with cereal.
Sip wine sooner
If you drink one or two drinks before bed, it may help you relax and fall asleep faster, but it will make the second part of your sleep cycle restless and unpleasant. According to John E. Brown, MD, an assistant professor of medicine at the University of Maryland, drinking alcohol reduces deep sleep and increases arousals from sleep, respectively. For those who enjoy a glass of wine in the evening, serve it with dinner — at 6 p.m. rather than 11 p.m. — and consume it in moderation so that it will be gone by the time you retire to bed.
Take an early soak
Do you like to soak in the tub before going to bed? Taking a hot bath, contrary to popular belief, may make it more difficult to fall asleep: Anything that raises your body temperature too close to bedtime may actually make it more difficult to fall asleep, according to J. Todd Arnedt, PhD, director of the University of Michigan Behavioral Sleep Medicine Program. “Your body needs to cool to a certain temperature in order to achieve a sound slumber,” he explains. That doesn’t rule out soaking after a long day at work — but only when you come home from work, not shortly before going to sleep.
Stretch for sleep
Before you go to bed, try a few minutes of mild, restorative yoga to help relax your thoughts, calm your breath, and reduce muscular tension without raising your pulse rate too much. Consider attempting Tanya Boulton’s peaceful Reclined Butterfly posture, which she learned from her time as managing teacher atPure Yoga East in New York City: Lie down on your back with the soles of your feet together and your knees bent and pointing toward the floor (see illustration). Placing your arms by your sides, palms up, and keeping your shoulders back and your chest open will help you relax.
Then exhale while counting back down to one.
Set the mood for slumber
Before you go to bed, try a few minutes of mild, restorative yoga to help relax your thoughts, calm your breathing, and reduce muscular tension without raising your pulse rate too much. Tanya Boulton, managing teacher at Pure Yoga East in New York City, shares her relaxing Reclined Butterfly posture with us. In a fetal position, place the soles of your feet together with your knees bent and pointing toward the floor. Lie down on the floor and place your arms beside you with the palms up.
Maintain a straight spine and an open chest. You will inhale gently through your nose while counting down from four to one, then exhale slowly while counting back up to four. For a total of 10 minutes, or until you feel completely relaxed, repeat the process.
Ban your BlackBerry
Do you have one final e-mail to send out before you “officially” turn in your work? Not so fast, my friend. Typing in bed might make you feel agitated, so when you do disconnect, it will be more difficult to go asleep, according to Knutson. If a person is cued to hear or respond to a BlackBerry, even the vibration of the device might cause sleep disruption, according to Dr. Weissman’s research. Disconnect from technology an hour before bedtime, switch off your smartphone, and place any electronics on a dresser or in another room where you won’t be able to access them if you have a late-night impulse to use them.
The following is another article from Health.com: The Simple Secret to Great Sleep.
7 ways to get the best sleep ever – CNN.com
Chronic, long-term sleep deprivation increases your risk of developing diabetes, depression, cardiovascular disease, and even weight gain. THE STORY’S KEY POINTS
- Obesity and diabetes are all increased when you don’t get enough sleep on a consistent basis over a lengthy period of time. HIGHLIGHTS FROM THE STORY
(Health.com)- The obvious things have been done – no late-night caffeine, a dark and comfortable room, no frightening movies or slogging through your to-do list right before bed. Now it’s time to be creative. So what is it that you are still tossing and turning about? The University of Chicago Department of Medicine’s Kristen L. Knutson, Ph.D., assistant professor and sleep expert, says some behaviors you may be unaware of might be interfering with your sleep. And, as you may be aware, a lack of sleep doesn’t simply leave you feeling groggy the next day: it may also cause headaches.
- So, what should we do?
- Step 1: Put an end to your afternoon ritual.
- However, according to Joan Salge Blake, RD, a clinical associate professor at Boston University and a registered dietitian, you should limit your afternoon beverages.
- Blake notes that it contains caffeine, as do certain flavored waters and even some orange drinks, among other things.
- Then, if at all possible, refrain from drinking them after 2 p.m.
- Coffee beverages, by their very nature, have a strong caffeine kick, so avoid them after lunch.
- While it’s crucial to avoid eating a large, heavy meal just before bed (a full stomach can cause you to wake up), some meals, according to Blake, may actually help you sleep better.
This meal contains a sleep-inducing mix of protein and tryptophan, an amino acid that in the body is converted to the sleep-inducing neurotransmitter serotonin.
It is also possible to get the same results with other healthy carb and protein combinations, such as milk with graham crackers or yogurt sprinkled with cereal.
If you drink one or two drinks before bed, it may help you relax and fall asleep faster, but it will make the second part of your sleep cycle restless and unpleasant.
Have your glass of wine with dinner rather than after dinner at 11 p.m., and drink it in moderation so that it will have worn off by the time you go to bed the next morning.
Do you like to soak in the tub before going to bed?
Todd Arnedt, Ph.D., director of the University of Michigan Behavioral Sleep Medicine Program.
That doesn’t rule out soaking after a long day at work – just make sure you do it after you get home from work, not just before bed.
Step 5: Prepare for sleep by stretching.
In order to get the best sleep possible, Brown advocates undertaking any strenuous workouts as least six hours before going to bed.
Take a look at this relaxing Tanya Boulton, managing teacher at Pure Yoga East in New York City, demonstrates the reclined Butterfly pose: ” Lie down on your back with the soles of your feet together and your knees bent and pointing toward the floor (see illustration).
Shut your eyes and take a slow, deep breath in through your nose while counting slowly to four.
For a total of 10 minutes, or until you feel completely relaxed, repeat the procedure.
“Showing too much light too close to bedtime might make it difficult to fall asleep,” explains Arnedt.
Do you enjoy reading in bed?
Health.com: Transform your bedroom into a restful retreat.
Do you have one final e-mail to send out before you “officially” turn in your work?
Typing in bed might make you feel agitated, so when you do disconnect, it will be more difficult to go asleep, according to Knutson.
Consider purchasing a genuine alarm clock (using your phone will merely provide you with yet more reason to keep it near by) and prepare to wake up feeling so rejuvenated that you will not even need to hit the snooze button. CopyrightHealth Magazine 2011 (Courtesy of)
6 steps to better sleep
You are not destined to a life of tossing and turning at night. Make use of easy sleep-improvement strategies, such as creating a sleep plan and incorporating physical exercise into your daily routine. Staff at the Mayo Clinic Consider all of the variables that might prevent you from getting a good night’s sleep, from job stress and family commitments to unforeseen problems, such as sickness. It’s no surprise that getting a good night’s sleep may be difficult. However, while you may not be able to manage the circumstances that interfere with your sleep, you may develop habits that will help you sleep better at night.
1. Stick to a sleep schedule
Every night’s tossing and turning is not a sentence to your fate. Make use of easy sleep-improvement strategies, such as maintaining a regular sleep pattern and integrating physical exercise in your daily routine. Employees at the Mayo Clinic Consider all of the variables that might prevent you from getting a good night’s sleep, from job stress and family obligations to unforeseen problems, such as sickness. The fact that excellent sleep might be difficult to come by is understandable. However, while you may not be able to manage the circumstances that disrupt your sleep, you can develop habits that will help you sleep better at night.
2. Pay attention to what you eat and drink
It is not advisable to go to bed hungry or full. Avoid eating heavy or substantial meals within a couple of hours of going to bed, in particular. It’s possible that your discomfort will keep you awake. Nicotine, caffeine, and alcohol are all substances that should be avoided. The stimulating effects of nicotine and caffeine can last for several hours and have a negative impact on the quality of one’s sleep. Furthermore, even while alcohol might make you feel drowsy, it can cause sleep disturbances later in the night.
3. Create a restful environment
Make a sleeping space that is comfortable and inviting. Often, this entails keeping things chilly, dark, and quiet. It is possible that exposure to light will make it more difficult to fall asleep. Avoid using light-emitting screens for an extended period of time right before night. Room-darkening shades, earplugs, a fan, and other equipment can help you achieve a comfortable and safe atmosphere for you and your family. It is possible that engaging in relaxing activities before night, such as taking a bath or practicing relaxation methods, can help you sleep better.
4. Limit daytime naps
Long naps throughout the day might make it difficult to sleep at night. In the event that you do decide to nap, keep it to 30 minutes or less and avoid doing so late in the day. If you work nights, you may find that you need to nap late in the day before work in order to help make up for your sleep deficit.
5. Include physical activity in your daily routine
Regular physical exercise might help you sleep better at night. However, avoid being physically active too close to nighttime. It may also be beneficial to spend some time outside every day.
6. Manage worries
Prior to going to bed, make an effort to address any problems or issues you may have.
Make a list of everything that’s on your mind and put it away for tomorrow. Stress management may be beneficial. Begin with the fundamentals, such as organizing your time, defining priorities, and delegating responsibilities. Meditation can also help to alleviate anxiety.
Know when to contact your doctor
Almost everyone experiences a restless night now and again, but if you are experiencing frequent sleeplessness, you should see your doctor. Identifying and addressing any underlying problems will assist you in getting the rest you need and deserve at night.
Mayo Clinic Minute: Sleep Spoiler – Tips for a Good Night’s Rest
Virend Somers, M.D., Ph.D.: Dr. Virend Somers is a medical doctor and researcher. When you don’t get enough sleep, awful things can happen. Vivien Williams: I’d like to thank you for everything. Dr. Virend Somers is a cardiologist who specializes in the study of sleep. Dr. Somers:Sleep is very much a multidisciplinary speciality, and for good reason: it has an impact on all of the body’s organs. Vivien Williams: I’d like to thank you for everything. Heart disease, obesity, depression, and dementia are among illnesses that can be exacerbated by a lack of quality sleep.
- As Dr.
- The bedroom, and specifically the bed, are for sex and sleep.
- Vivien Williams: He also recommends that you maintain your bedroom as dark and as silent as you possibly can.
- Vivien Williams is a reporter for the Mayo Clinic News Network.
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- Bonnet, M.H., et al. Treatment of insomnia in adults: a systematic review. Sleep deprivation and deficit were discovered on April 7, 2017. The National Heart, Lung, and Blood Institute is a federally funded research organization. Tips for good sleep hygiene
- Accessed on April 7, 2017. The Centers for Disease Control and Prevention is an acronym that stands for the Centers for Disease Control and Prevention. The date was April 7, 2017. Jackson EJ, et al. Jackson EJ, et al. A cross-sectional assessment of junior doctors’ preparation and practice on night shifts was conducted to assess their safety. Anxiety disorders were the focus of a recent BMJ Open article (3:1). The National Institute of Mental Health is a federally funded research organization. The date was April 10, 2017. EJ Olson, Ph.D. (expert opinion). On April 10, 2017, the Mayo Clinic in Rochester, Minnesota, announced that
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7 Ways to Get Back to Sleep
When you wake up in the middle of the night, you are completely alert. You’ll need to get some rest before your big day at work. Can you tell me what you’re going to do to get back to sleep?
1. Get Out of Bed
Even though it may not seem like the most apparent thing to do, if you are unable to return to sleep after 20 minutes, consider moving to another room.
Consider doing something calm and uninteresting, such as listening to calming music or reading something you’ve already read. Return to your bed as soon as you begin to feel drowsy again.
2. Don’t Stare at the Clock
When you’re attempting to sleep, constantly checking the time simply adds to your tension. Instead, try to relax instead. Remove the clock from your line of sight so that it is no longer visible.
3. Make Sure It’s Not Too Bright
Because light makes you feel attentive, it’s not the best thing to have around when you’re trying to sleep. Maintain a low level of lighting if you need to get up to use the restroom, grab a drink, or have a snack. If you want to read, avoid using backlit screens such as those on laptops, mobile phones, or tablet computers. They have the ability to keep you awake.
4. Get Relaxed
These strategies can help you to relax both your mind and your body: Take a few deep breaths. Slowly and steadily exhale from your belly button. You might attempt the 4-7-8 breath relaxation practice to calm your muscles. Maintain a straight back and the tip of your tongue behind your upper front teeth when you are sitting. Then:
- Breathe out completely through your mouth
- Breathe in through your nose as you mentally count to four
- Hold your breath as you mentally count to seven
- Breathe out for a count of eight
- Repeat the process three more times for a total of four times.
Meditation. It is possible to calm your mind by repeating a sentence while engaging in certain rhythmic breathing exercises. Visualization. When you imagine the sights, sounds, and smells of a serene area, it is a sort of meditation that may help you detach yourself from tension and anxiety. Muscle relaxation that occurs gradually. First, tension your muscles, and then let them relax again. Repeat this motion over and over again throughout your body, beginning with your feet and working your way up to your head.
You might also look for videos or articles on the internet.
5. Try Biofeedback
This mind-body method necessitates the use of specialized equipment and training from a professional. It can assist you in learning techniques for managing your stress levels. Once you’ve mastered it, biofeedback can assist you in falling asleep again.
6. Keep a Sleep Diary
In the middle of the night, this isn’t something you should try to accomplish. During the day, though, keep track of your sleep patterns and other behaviors for future reference. For example, keep track of how many times you woke up throughout the night, what caused you to wake up, and how much coffee or alcohol you consumed during the course of the day. Then you should take your journal to your doctor. It will assist the two of you in devising a strategy for obtaining more shut-eye.
7. Talk to Your Doctor
Inform your doctor that you are having difficulties sleeping. Investigate all of your choices, which may include medicine, for ensuring that you receive a decent night’s sleep.
7 ways to get a better night’s sleep
Sleep appears to be a basic process: you go into bed, close your eyes, and then awaken to the sound of an alarm clock that is startlingly loud. There are, however, a number of things you may do to increase the quality of your sleeping environment. Walter James, M.D., a Piedmont sleep medicine specialist, debunks seven sleep misconceptions and reveals the truth about seven sleep facts.
1. Lack of sleep affects your emotions as well as your physical well-being: TRUE
Generally speaking, most individuals require seven to eight hours of sleep every night, however this quantity might vary depending on age and particular circumstances. One thing is certain: not getting enough sleep can have a negative influence on your overall mental health and well-being. “Individuals can become drowsy, but the majority of people become irritated,” Dr. James explains. When you are sleep deprived, your cognitive function, mental processes, intellectual judgment, and emotions are all negatively affected, and you are more prone to lose your cool.
“It is your brain that determines when you should go asleep. If you don’t pay your payment, your electricity could be switched off, which might be dangerous if you’re driving. Sleep deprivation has been shown to be extremely hazardous.”
2. Avoid using digital devices before bed for better sleep: TRUE
There is a reason why specialists recommend that you avoid using digital devices before night, such as your smartphone, television, or computer. As Dr. James explains, “bright lights send a signal to your brain that the sun is rising and that it is time to be up.” “They interfere with the production of melatonin, which is responsible for helping you fall asleep. “You should avoid using your computer, watching television, or utilizing other bright lights in the last 30 minutes before night.”
3. Naps should be limited to 20 minutes: FALSE
Napping is beneficial for those who do not have difficulty sleeping at night, according to Dr. Weiss. “Napping can make it much more difficult to sleep at night for persons who already have difficulties sleeping.” If you decide to take a nap, try with different amounts of sleep to discover the one that works best for you. “After 20 minutes, some people experience’sleep drunkenness,’ which is profound sleep,” adds Dr. James. “Others sleep for one hour and wake up feeling fantastic.” If you have difficulty falling asleep and staying asleep, napping may make the situation worse.
4. You shouldn’t eat right before you go to bed: FALSE
“This is something really personal,” he explains. “Some people find that a modest snack before bed helps them sleep better. Even if snacks do not always induce indigestion, certain people may be predisposed to experiencing it.” If you suffer from sleep-disrupting indigestion after eating close to bedtime, consider eating your snack earlier in the evening rather than later.
5. Stress can keep you up at night: TRUE
Stress may cause you to have difficulty remaining asleep, rather than having difficulty falling asleep. The majority of the time, he adds, people wake up around 3 or 4 a.m., with no memory of what brought them to their senses. “It might be intrusive thoughts about stress,” says the doctor.
6. Exercise can help you sleep better: TRUE
“The majority of Americans do not receive enough exercise,” Dr. James asserts. “Adding inaerobic activity earlier in the day can make a significant improvement in the quality of sleep for persons who have difficulties sleeping.” Simply avoid exercising less than three hours before bed so that you aren’t too aroused to go asleep after your workout.
7. Alcohol can help you sleep: FALSE
However, while it is commonly known that coffee may induce sleep problems, many individuals are unaware that alcohol can also cause sleep problems. Alcohol, he explains, “allows individuals to go asleep, but it has the unfortunate side effect of waking them up in the middle of the night.”
The bottom line for better sleep?
Dr. James offers straightforward advice: “You know you’re getting adequate sleep when you’re able to operate normally throughout the day.” “Pay attention to your brain,” he suggests. If your body is telling you that it needs to sleep, you should listen to it. “It’s time to sleep.” You should consult your doctor if you find yourself feeling drowsy during the day despite getting an acceptable quantity of sleep. Piedmont Sleep Services has further information on their website. Is it necessary for you to schedule an appointment with a Piedmont physician?
How to Sleep Better
The quality of your sleep has a direct impact on your mental and physical wellbeing. It may have a significant impact on your daily energy, productivity, emotional balance and even your weight if you don’t meet your goals. Despite this, many of us toss and turn in our beds at night, unable to receive the rest that we require. When you’re wide awake at 3 a.m., getting a decent night’s sleep may seem like an unachievable objective, but you really have a lot more power on the quality of your sleep than you know.
Unhealthy daytime behaviors and lifestyle choices can cause you to toss and turn at night, and they can have a negative impact on your mood, brain and heart health, immune system, creativity, energy, and weight, among other things.
However, by experimenting with the following suggestions, you can get a better night’s sleep, enhance your health, and improve your overall mood and outlook during the day.
Tip 1: Keep in sync with your body’s natural sleep-wake cycle
Getting in sync with your body’s natural sleep-wake cycle, also known as the circadian rhythm, is one of the most significant tactics for improving your sleep quality and quantity. It is far more refreshing and energizing to maintain a consistent sleep-wake pattern as opposed to sleeping the same amount of hours at different times, even if you simply change your sleep schedule by an hour or two. Make an effort to go to sleep and wake up at the same time every morning. This aids in the setting of your body’s internal clock as well as the optimization of the quality of your sleep.
- In the event that you are obtaining adequate sleep, you should be able to wake up naturally and without the need of an alarm.
- Even on weekends, try to avoid sleeping in.
- If you need to make up for a late night, taking a nap throughout the day is preferable to sleeping in later.
- When it comes to napping, be strategic.
- In the early afternoon, limit naps to 15 to 20 minutes at a time.
- Eating a well-balanced breakfast, among many other health advantages, can aid in the synchronization of your biological clock by signaling to your body that it is time to wake up and get moving in the morning.
- Combat the effects of post-dinner sleepiness.
- You could also get your clothing ready for the next day if you are feeling drowsy far before your bedtime.
- Online Therapy for Sleep Disorders at an Affordable Price BetterHelp’s network of qualified therapists may assist you in finding professional assistance.
- If you join up for BetterHelp after clicking on the supplied link, we may get a small commission.
Tip 2: Control your exposure to light
A naturally occurring hormone that is regulated by light exposure, melatonin helps to manage your sleep-wake cycle by regulating your circadian rhythm. When it’s dark, your brain secretes more melatonin, which makes you drowsy, and when it’s light, your brain secretes less melatonin, which makes you more awake.
Many components of contemporary living, on the other hand, might interfere with your body’s generation of melatonin and cause your circadian rhythm to change. Here’s how to have a positive impact on your exposure to light:
During the day
Early in the morning, expose yourself to strong sunshine to help you wake up. The earlier you can get up in the morning, the better. For example, you could drink your coffee outside or eat your breakfast under a bright window. The light shining on your face will assist you in waking up. Increase your time spent outside during daytime hours. Utilize daylight during your work breaks, engage in physical activity in the fresh air, and walk your dog during the day rather than at night Allow as much natural light as possible to enter your house or place of business.
If necessary, a light treatment box can be used.
Avoid looking at bright displays within 1-2 hours of going to bed. The blue light generated by your phone, tablet, computer, or television is particularly distracting and irritating. When possible, use devices with smaller screens, lower the brightness on your computer, or use light-altering software such as f.lux to reduce the strain on your eyes. Say “no” to late-night television programming. Not only does the light from a television impede the production of melatonin, but many television shows are exciting rather than restful in nature.
- Don’t read with gadgets that have backlights.
- Before going to sleep, make sure the room is completely dark.
- Consider covering any electrical devices that emit light as well.
- In order to go about securely, consider placing a low nightlight in the hallway or bathroom or carrying a tiny flashlight around with you at all times.
Tip 3: Exercise during the day
Those who engage in regular physical activity have more restful sleep at night and feel less drowsy throughout the day. The symptoms of insomnia and sleep apnea can be alleviated by engaging in regular physical activity, which also increases the amount of time you spend in the deep, rejuvenating stages of sleep.
- The greater the intensity of your workout, the greater the effectiveness of the sleep advantages. However, even mild exercise, such as walking for 10 minutes every day, has been shown to enhance sleep quality
- However, it may take many months of consistent activity before you get the full benefit of the sleep-improving benefits. As a result, be patient and concentrated on developing an exercise habit that will last.
For better sleep, time your exercise right
Exercise increases your metabolic rate, raises your body temperature, and stimulates the release of hormones such as cortisol. However, if you exercise too close to bedtime, it might have a negative impact on your sleep. Exercise in the morning or afternoon is not an issue. To ensure that you get to bed on time, end moderate to intense workouts at least three hours before night.
If you’re still having trouble sleeping, try starting your workouts even earlier in the morning. Evening exercises that are relaxing and low-impact, such as yoga or mild stretching, can aid in the promotion of sleep.
Tip 4: Be smart about what you eat and drink
Your eating choices during the day have an impact on how well you sleep at night, particularly in the hours before bedtime. Make an effort to eat a heart-healthy diet. Your overall eating patterns, rather than individual meals, can make the most significant impact in the quality of your sleep, as well as the general state of your overall health. Eat a Mediterranean-style diet that is high in vegetables, fruit, and healthy fats—with limited amounts of red meat—and you may find that you fall asleep more quickly and stay asleep for longer periods of time.
- Sugar and refined carbohydrates such as white bread, white rice, and pasta consumed in large quantities throughout the day might cause alertness at night and cause you to awaken from the deep, restorative stages of sleep.
- The fact that caffeine can induce sleep issues up to ten or twelve hours following use may come as a surprise.
- Large meals should be avoided at night.
- Foods that are spicy or acidic might induce stomach discomfort and heartburn.
- While a nightcap may help you relax, it has the potential to disrupt your sleep pattern after you’re out of the house.
- It is possible that drinking a lot of fluids can cause repeated toilet excursions during the night.
Nighttime snacks may help you to sleep
Some people find that having a little snack before bed might help them sleep better. Others find that eating before bed causes indigestion and makes it more difficult to sleep at night. If you’re looking for a snack before bed, try these:
- A turkey sandwich on half a baguette
- A small serving of whole-grain, low-sugar cereal
- And a glass of milk or yogurt
- An apple
- A banana
Tip 5: Wind down and clear your head
You’re having trouble falling asleep or waking up night after night, do you find yourself in this situation frequently? Stress, anxiety, and anger from your day can linger in your body and make it difficult to sleep comfortably. By taking proactive measures to regulate your overall stress levels and learning how to break the worrying habit, you can make it simpler to unwind at night. Develop a peaceful nighttime routine to aid in the preparation of your mind for sleep. Examples include practicing a relaxation technique, having a warm bath, lowering the lights, and listening to quiet music or an audiobook.
More overstimulated your brain grows throughout the day, the more difficult it might be for you to settle down and unwind in the evening.
When it comes to falling asleep at night, your brain has gotten so accustomed to searching out new stimuli that it finds it difficult to relax and fall asleep naturally.
Help yourself by designating particular periods during the day for checking your phone and social media, and, to the extent feasible, try to concentrate on one job at a time. You’ll be able to sleep better at night since your thoughts will be more relaxed.
A deep breathing exercise to help you sleep
Breathing from your abdomen rather than your chest can activate the relaxation response, which lowers your heart rate, blood pressure, and stress levels, allowing you to fall asleep more quickly and comfortably.
- Take a long, deep breath and close your eyes. Put one hand on your chest and the other on your stomach, and take a deep breath in through your nose to relax your muscles. The hand that is resting on your stomach should raise. The hand on your chest should only move a small amount
- Exhale via your mouth, pushing out as much air as you can while clenching your abdominal muscles. Inhale through your nose and repeat the process. When you exhale, the hand on your tummy should move inward somewhat, while the other hand should move very little. Continue to take in breaths with your nose and exhale through your mouth as you normally would. Make an effort to inhale deeply enough to cause your lower abdomen to rise and fall. As you exhale, count gently from one to ten.
Using the links below, you may follow along with a guided deep breathing practice.
A body scan exercise to help you sleep
By focusing your attention on different parts of your body, you can identify where you’re holding any stress or tension, and release it.
- Lie down on your back with your legs uncrossed and your arms relaxed at your sides with your eyes closed. Concentrate on your breathing for around two minutes, or until you begin to feel calm. Shift your attention back to the toes of your right foot. Keep an eye out for any tightness while maintaining your attention on your breathing. Consider how each deep breath flows all the way down to your toes. Keep your attention on this location for at least three to five seconds before shifting your attention to the sole of your right foot. Pay attention to any feelings you may be experiencing in that portion of your body, and visualize each breath coming from the sole of one of your feet. Then shift your attention to your right ankle and repeat the process. Repeat the technique with your left leg, starting with your calf, knee, thigh, and hip, before moving on to your right leg. From there, work your way up your body, working your way through your lower back and belly, your upper back and chest, and finally, your shoulders. Focus on any areas of the body that are tense
- Once you have completed the body scan, relax and take note of how your body is feeling. You should be in such a state of relaxation that you may easily fall asleep
A bedtime sleep meditation that includes deep breathing, mindfulness, and body scan techniques to help you relax and clear your thoughts may be found by clicking on the link below.
Tip 6: Improve your sleep environment
A relaxing nighttime ritual delivers a powerful signal to your brain, informing it that it is time to wind down and let go of the tensions of the day. Even minor adjustments to your sleeping environment might have a significant impact on the quality of your sleep at times.
Keep your room dark, cool, and quiet
Keep the noise to a minimum. Noise from neighbors, traffic, and other people in your home may be difficult to prevent or eradicate entirely; nevertheless, a fan or sound machine may be useful in concealing it. Earplugs may also be beneficial. Maintain the temperature of your space. The majority of individuals sleep better in a room that is somewhat cold (about 65° F or 18° C) and has appropriate air. A bedroom that is too hot or too chilly might make it difficult to get a good night’s sleep. Check to see that your bed is comfy.
To find the right combination of mattress firmness, foam toppers, and pillows that give more or less support, you may need to experiment with different degrees of firmness, foam toppers, and pillows that provide more or less support.
By refraining from working, watching television, or using your phone, tablet, or computer in bed, your brain will link the bedroom with just sleep and sex, making it simpler to wind down at the end of the day and before bed.
Tip 7: Learn ways to get back to sleep
It’s natural to wake up for a small period of time during the night, but if you’re having difficulties getting back asleep, the following suggestions may be helpful: Keep your thoughts out of your brain. Try not to become stressed out by your inability to go asleep again, because stress simply serves to encourage your body to remain awake. Focusing on the sensations in your body or engaging in breathing exercises might help you get out of your thoughts. Take a deep breath in and then slowly exhale while saying or thinking the phrase “Ahhh.” Take another deep breath and continue the process.
- Use relaxation techniques to help you sleep again if you’re having trouble falling asleep.
- Even if it is not a substitute for sleep, relaxing may still be beneficial in terms of rejuvenating your body.
- If you’ve been awake for more than 15 minutes, get out of bed and engage in a peaceful, non-stimulating activity such as reading a book or watching television.
- Put off fretting and brainstorming till later.
Similarly, if you have a brilliant thought that is keeping you awake, jot it down on a piece of paper and go back to sleep, knowing that you will be much more productive the next day after a good night’s sleep.
Do These 11 Things to Get the Best Sleep Ever
After three “snoozes” and a higher-than-usual dosage of coffee this morning, you’re still feeling sleepy. You’re feeling grumpy, depleted, and fatigued — and you can’t seem to get the yawns under control. What’s the source of your exhaustion? The chances are that you didn’t get enough sleep last night are high, and you’re not alone. According to the Centers for Disease Control and Prevention, insufficient sleep is a public health problem that can have significant consequences for your general health and productivity, as well as your ability to concentrate (CDC).
- Instead, give these 11 tactics a shot, and you’ll reap the rewards of a restful night of sleep: 1.
- Identify a time in the evening when you generally start feeling sleepy and commit to going to sleep at that time every night, including weekends.
- If you do need to alter your sleep schedule, start with tiny changes, such as going to bed 15 minutes sooner or staying up 15 minutes later each night.
- Move, move, and more move.
- Researchers at Northwestern University’s Department of Neurobiology and Physiology discovered that those who engaged in aerobic exercise four times a week had better sleep quality and were less exhausted throughout the day.
- Always keep in mind that, while exercise might help you sleep better at night, you shouldn’t try to cram in your workout just before bed.
Include a “unwinding” ritual in your bedtime routine—for example, reading a book, having a warm shower bath, preparing for the next day, or listening to relaxing music.
Although electronic gadgets can be relaxing, be careful not to overdo it because the lights from these devices excite the brain, making it more difficult to unwind.
Quit smoking and drinking altogether.
Asthma and sleep apnea are two conditions that might result from this poor practice.
And while you’re at it, you might want to think about giving up your nightcap as well.
To get a restful night’s sleep, your bedroom should be cold and dark with little noise.
If the room is too hot, it might interfere with your body’s natural drop in temperature during the night, causing you to wake up during the night.
Naps may help employees regain their alertness and enhance their productivity, as well as serve as a sort of mini-vacation, providing a break from everyday life—which is why companies such as Google and The Huffington Post have designated areas for staff to sleep while on the job.
You should avoid ingesting heavy meals before going to bed, especially those that are acidic or spicy in nature.
If you need to appease your growling stomach, consider a snack that has both carbs and calcium, or a snack that contains both protein and the amino acid tryptophan, which helps to raise serotonin levels.
Your bedroom is where you rest your head at night.
You will sleep more comfortably if you remove all of the distractions from your life and dedicate the area to sleeping.
You should sleep alone.
John Shepard, head of the Mayo Clinic Sleep Disorders Center, researchers looked at how dogs impact the sleep of their owners.
That “53 percent of respondents reported that their sleep was interrupted to some degree every night.” Pets and children are not known for being restful sleepers.
Although it may be difficult to say no to that face, try to keep the bed to yourself if at all possible.
Reduce your level of stress.
Managing your stress may be accomplished by meditating and relaxing before bed.
What’s your preferred sleeping position—back, side, or stomach—and why?
If you prefer to sleep on your back, though, make sure you have a large, fluffy pillow to ensure that your head and neck are adequately supported.
However, you’ll need a big cushion to occupy the gap above your shoulder if you want to do this for overall health reasons.
Check out these 7 odd sleep techniques, such as “drink a cup of coffee,” that will help you get some much-needed ZZZs while remaining comfortable.
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He presently serves as an advisor to a number of businesses in the San Francisco Bay region.
8 secrets to a good night’s sleep
If you have a restless night and wake up feeling like a few of the Seven Dwarves, you’re not alone: you’re tired, grouchy, and asleep again. The occurrence of restless nights and dreary mornings might become more often as we grow older and our sleep patterns shift. It frequently begins in women around the time of menopause, when hot flashes and other symptoms cause them to become aware of their condition. There is a general decline in the amount of hours sleep as one gets older. The way the body manages its circadian rhythms has also changed as a result of these changes.
Because of the changes that occur with age, it might be more difficult to fall asleep and stay asleep during the night.
Lack of sleep has negative consequences for our health in addition to making us exhausted and depressed.
For those of you who have had difficulty falling asleep or staying asleep, you may have resorted to sleep drugs in pursuit of more peaceful sleep.
A research published in the British Medical Journal found a link between many hypnotic sleep aids, including zolpidem (Ambien) and temazepam (Restoril), with a probable increased risk of mortality (although the study couldn’t determine how much of the risk was due to the use of these medications).
Going for a brisk daily walk can not only help you to lose weight, but it will also help you to sleep better at night. When you exercise, the effects of natural sleep hormones such as melatonin are amplified. According to a research published in the journalSleep, postmenopausal women who exercised for around three and a half hours per week had an easier difficulty falling asleep than women who exercised less frequently. Simply keep an eye on the timing of your workouts. Over-stimulating your body by exercising too close to bedtime might cause insomnia.
2. Reserve bed for sleep and sex
Don’t use your bed as a makeshift workplace for taking phone calls or replying to email messages. It’s also best to avoid watching late-night television there. The bed should serve as a stimulant for sleeping rather than for being awake. You should only use your bed for sleeping and sex.
3. Keep it comfortable
Even if you have a television in your room, it is not the sole source of distraction.
The environment might also have an impact on your sleep quality. In order to provide the greatest level of comfort in your bedroom, The ideal atmosphere is one that is calm, dark, and chilly. All of these factors contribute to the start of sleep.
4. Start a sleep ritual
Every night when you were a youngster, when your mother told you a tale and snuggled you into bed with you, this comfortable routine allowed you to go asleep more peacefully. Even in maturity, a series of evening routines can have a comparable influence on a person’s sleep. A bedtime ritual can assist in signaling to the body and mind that it is time for sleep. Drink a glass of warm milk to start your day. Take a long, hot bath. Alternatively, you might listen to relaxing music to decompress before bed.
5. Eat—but not too much
A growling stomach might be distracting enough to keep you awake, but an overstuffed stomach can also do the trick. Avoid consuming a substantial meal within two to three hours of going to bed. In the evening, if you’re hungry, try eating a small nutritious snack (such as an apple with a piece of cheese or a few whole-wheat crackers) to keep you satisfied until breakfast time.
6. Avoid alcohol and caffeine
If you do indulge in a snack before bed, avoid include alcohol and chocolate in your selection. Caffeine, which is a stimulant, may be found in chocolate. Alcohol, which is surprising, has a similar impact. It may make you feel tired at first, but it is essentially a stimulant that causes sleep disruption during the night. Also, avoid anything acidic (such as citrus fruits and drinks) or spicy, as they can cause heartburn if consumed in large quantities.
It seems like the bills are building up and you have a to-do list that is a mile long. Even throughout the day, problems might rise to the surface at night. Stress serves as a stimulant. It stimulates the release of hormones associated with fight-or-flight responses, which are antagonistic to sleep. Allow yourself enough time to unwind before going to bed. Learning some aspect of the relaxation response can help you sleep better at night and lower your worry throughout the day. Deep breathing techniques can be used to calm the body.
8. Get checked
An impulse to move your legs, snoring, and a burning discomfort in your stomach, chest, or throat are all signs of three frequent sleep disrupters: restless legs syndrome, sleep apnea, and gastroesophageal reflux disease (GERD), which is also known as acid reflux disease. If you are experiencing any of these symptoms and are unable to sleep or stay up during the day, consult your doctor for an examination.
Taking sleep medicines safely
If you’ve attempted to improve your sleep habits but have been unsuccessful, your doctor may prescribe hypnotic sleep drugs. They can help you go asleep faster and stay asleep for longer periods of time, but they can also have negative side effects. For your safety, here are some pointers on how to take these medications as safely as possible:
- Inform your doctor of any and all other medications you are taking. Some medicines, including sleep aids, might cause interactions with other medications. Take only the smallest effective dose feasible for the shortest amount of time possible
- Follow your doctor’s recommendations to the letter. Make certain that you are taking the appropriate dose at the appropriate time of day (which is often just before bed)
- Immediately notify your doctor if you suffer any adverse effects, such as excessive tiredness during the day or dizziness, and report them. Take advantage of the opportunity to follow the beneficial sleep habits mentioned in this article while taking the sleep medication. Avoid consuming alcoholic beverages and operating a motor vehicle while using sleep aids. If you get out of bed while still in a sleepy condition, sleep medicines may cause you to walk unsteadily. In the event that you must frequently get out of bed throughout the night to urinate, make certain that the road to your toilet is free of impediments or loose carpets in order to avoid falling
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