As a person ages, achieving the right amount and quality of sleep can be quite bit of a challenge. Factors such as work-related stress, personal anxieties and even your bed can be the very reasons why you are not getting that all important good night’s rest.
Ideally an adult is supposed to sleep on average of seven to nine hours per day. Nowadays, 80% of adults don’t even achieve six hours of continuous snoozing (deep sleep). The effects of not getting enough sleep might not be setting in now, but eventually will catch up with you. Sleeping is essential to achieving a healthy body and can also improve the quality of your life.
10 Tips To Sleep Better At Night
1. Have A Comfortable Bed
The number one thing you should always keep in mind to ensure a quality sleep is THE BED. If you get back pains and stiff neck whenever you wake up, then, it’s about time to change your mattress. Everyone has his or her own bed preferences, so choose the one that you are most comfortable with. Once you find the perfect bed, you are guaranteed to sleep much better. You may not want to invest into a whole bed but make sure to get the right mattress. There is so much choice out there for all body types. If you already have the perfect bed and/or mattress and still find it hard to achieve the right amount of sleep then you may want to look at new pillows. People sleep in different positions and companies have developed different pillows for these different positions. Did you know that if you sleep on your side or tummy there are pillows out there that support these sleeping positions? So bye-bye to those stiff necks.
2. Correct Your Body Clock
It is important to have a consistent body clock to ensure quality sleep. A body has its own sleeping schedule that adults should follow to improve sleeping. In psychology there is thing called Circadian Rhythm, commonly known as “Body Clock”, it is the 24-hour cycle that tells the body when to sleep.
Ideally, adults should sleep not later than 10pm and not exceed 6am to 7 am. It’s best practice to get some sunshine right after you wake up, the sun gives off vitamins which are good for the skin and health during the first two hours of sun rise. If you have a messed up body clock, then it is best to correct it because oversleeping and lack of sleep has both serious side effects on the body and health in general.
3. Write A Sleep Diary
In order to know which areas of your sleeping problems you can work on, keep track of your sleeping habits. Take note in what hour you are usually sleepy and what time you naturally wake up. This will provide you with the information you need to adjust your bad sleeping habits and lead to you having healthy rest. We know writing a diary is not for everyone, so if you don’t want to write things down in a diary then either just make notes or simply remember things and take positive action in due course.
4. Reduce Coffee Intake
This is shattering news for coffee lovers, but it’s necessary to reduce coffee intake in order to sleep better. Every person is practically aware by now, that taking in caffeine especially late at night hours can damage your sleep. One cup of coffee can stimulate your brain to keep your body awake for 8 to 14 hours. Therefore, try to switch drinking coffee in the morning rather than in the evening.
5. Eat Foods with Tryptophan
Tryptophan is a kind of chemical that enables the brain to secrete serotonin, a body chemical that results in relaxation of the body. Foods that contain trytophan are chocolates, oats, dairy products, bananas, peanuts etc. Try drinking one glass of milk before sleeping, as this will help you sleep better.
6. Do Not Use Smartphones Before Sleeping
It is recommended to refrain from using smartphones an hour before sleeping. So, browsing your social media, watching Youtube or Netflix can cause sleep deprivation. Research has shown that the radiation that is emitted from smartphones or any electronic device can stop the production of melatonin, a sleep hormone, in the body. Thus, it will cause some unwanted effects to your sleep.
7. Set Natural Alarm For Sleeping Time
Every night do something an hour before you sleep. It could be as simple as drinking a glass of milk, answering a crossword puzzle, writing in your sleep diary etc. In this manner, your brain will eventually adapt this habit and it will automatically get programmed in to your brain. Now whenever you do these things, your body will naturally ready itself to sleep.
8. Shower Before Bed
Taking a shower, particularly a hot bath, has some significant effects to improving your sleep. Aside from the fact that showering before sleeping leaves you a feeling of being fresh and clean, it also triggers your body to sleep. A huge factor of the Circadian Rhythm (body clock) is temperature regulation. At night, before we sleep, our body temperature naturally drops preparing our bodies for sleep. So, having a warm shower before sleep helps drop the body’s temperature enabling it to sleep better.
9. No Such Thing As Too Dark
Incredibly even a slightly lit room actually has some side effects, one of which outstandingly is weight gain (according to a new study published in the American Journal of Epidemiology). Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. Therefore, if you do not want to add some pounds to your regular weight then try sleeping in the darkest of the darkest rooms. If the room is too bright, the brain will have a difficult time secreting melatonin. Melatonin is a natural hormone made by your body’s pineal (pih-knee-uhl) gland. This is a pea-sized gland located just above the middle of the brain. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is “turned on”. So having light on when sleeping can trick your brain to suppress your natural melatonin production.
10. Comfort Yourself To Sleep
Refrain from checking the clock and agitating yourself for not being able to sleep on your targeted time. Instead of worrying yourself to sleep, get out of bed and do something relaxing. Like, watching a game of golf or listen to some slow jazz music. It will tame down your anxiety and slowly stimulate those sleeping hormones and make you sleep comfortably.
Now you maybe thinking that some info in this article is ‘far-fetched’ especially facts such as sleeping in a room with a light on could make you gain weight. Well, Today’s Interesting Facts website only publishes true facts and we specialize in ‘easy-reads’. Therefore, to if you want further scientific information as to exactly how this works then we suggest you do a little search. Either way we hope you enjoyed our factual article.