How to Get Better Deep Sleep All Night Long
Have you been looking for how to get better deep sleep throughout the night? Although insomnia isn’t a disease, it can be the result of other illnesses, and worry and depression. Poor sleep can also lead to numerous health problems. After a while, your immune system suffers, too. The number of natural cells that fight viruses decline, and the body’s hormonal system can get out of whack—just what we don’t want to happen during the coronavirus pandemic.
On the other hand, a good night’s sleep will provide you with the energy you need to think clearly, get through the challenges of another day, and be kinder and more considerate to those around you.
16 Ways to Help You Wake Up on the “Right Side of the Bed”.
1. Get Outdoors
Morning is the best time for getting the bright light that helps promote a healthy circadian rhythm.
2. Exercise Early
Try not to exercise in the last two hours before going to bed. Regular exercise has been shown to help people fall asleep faster and benefit from deeper and more restful sleep.
3. Keep the Bedroom TV Free
Take your TV or computer out of your bedroom. And don’t look at your phone or iPad once you get into bed because the brain becomes used to the stimulation and starts to expect it when you are there. This makes it harder for you to fall asleep.3
4. Set a Time to Wind Down
Set an alarm for 8 p.m., and make this your time to start winding down. Try not to watch the news at night, which could make you anxious and possibly lead to restless sleep and bad dreams.
5. Have an Early Dinner
Eat dinner earlier, and don’t watch an exciting or scary movie before bed, either. That goes for reading matter as well, and certainly do not smoke or drink caffeine in the evening.
6. Limit Alcohol
Limit consumption of alcohol to just one glass at night. The more alcohol consumed before sleep, the more REM sleep is impacted. REM sleep (rapid eye movement) benefits learning, memory and mood. Without it, our emotional and physical health suffers. Moderate and high intakes of alcohol have been shown to delay REM sleep, contribute to sleep apnea and interrupt the body’s circadian rhythm.
7. Have a Bedtime Snack
A snack before bedtime helps many people. Foods such as warm milk, cereal, turkey, tuna, nuts, banana, grapefruit, dates and figs are high in the amino acid L-tryptophan, which promotes the production of serotonin, a natural relaxant.2
8. Take a Calcium & Magnesium Supplement
Take a calcium/magnesium supplement before bed. If you wake frequently during the night, you might be deficient in either or both of these important minerals.
9. Turn Down the Thermostat
The ideal temperature for sleep is between 60 and 67 degrees. Studies show that most people sleep better in a cool room because a lower body temperature boosts the production of melatonin, the sleep hormone. An overheated room can increase wakefulness and decrease slow wave, deep sleep, which is important for memory processing.1
10. Keep Your Bedroom Dark & Quiet
Make sure your mattress and pillow are comfortable. Is it time to replace them? Maybe a new set of all-cotton or bamboo sheets would help.
11. Unwind with a Bath
Take a warm bath with soothing lavender oil and/or Epsom salts to help you unwind.
12. Establish an Early & Consistent Bedtime
Go to bed earlier, and establish a regular bedtime. Research shows that the hours of sleep before 2 a.m. are more rejuvenating than all the hours after.
13. Try Calming Activities Before Bed
Relax with an inspirational book, soft music, and/or a cup of herbal tea.
14. Sex
Sex can be a natural sleep inducer for some people.
15. Relaxation Techniques
Once in bed, use creative imagery and relaxation techniques to pacify your mind. Use a white noise machine, or turn on the fan in your bathroom to block out your thoughts and outside noise.
16. Free Sleep Apps
Listen to nature sounds, or sleep music on a free sleep app on your phone. Some of the best are Relax & Sleep Well; Pzizz-Sleep, Nap, Focus; Nature Sounds Relax and Sleep; Sleepo; Relax Melodies: Sleep Sounds; Slumber: Fall Asleep, Insomnia.
