10 Tips To Get Better Sleep At Night 

Healthy sleep is a sleeping cycle where the body can fully rest and improve its body systems, such as the nervous system and the immune system. Healthy sleep makes you fully energized, and your body will function well as it was proven to boost your creativity, mood, and memory.

Healthy sleep should be an uninterrupted sleeping cycle that one should maintain to become healthy and active. It is also somewhat connected with the exact number of hours that a person will sleep. Sleeping in an interrupted action has the same inefficiency as sleeping in a few hours.

If someone sleeps for a brief period within consecutive days or months, the person will experience frequent laziness, sleepiness, and many others that will negatively impact the body. An unhealthy sleeping cycle degrades your brain to function correctly. This would result in vulnerability from sickness and mood changes.

Sleep Duration

Sleep duration is an essential factor that one should always bear if they desire to get a better, uninterrupted sleeping cycle. The number of recommended hours for sleeping depends on the age bracket, giving the body enough time to sleep well and rejuvenate.

According to the National Sleep Foundation, the recommended hours of sleep for babies should be 17 hours. They are encouraging growth and allowing the body parts to be substantial.

The recommended number of sleeping hours for teenagers should be 8 to 10 hours of sleep. Teenagers needed to follow these hours as this sleeping cycle would make them healthy and invulnerable to mood changes and illnesses.

The recommended hours of sleep for adults should be 7 to 9 hours of sleep, while seven to eight hours of sleep are recommended sleeping hours for older adults.

Following the recommended number of sleeping hours will improve the person's productivity and make a person fresh upon waking up in the morning. Following the recommended sleeping hours consistently yields a good result.

Sleep Continuity

Continuous sleeping without any interruption is the quality sleep we are aiming for. Deep sleep allows your body to regenerate new cells and ensures all organs to be healthy and active as you wake up. Sleeping disturbance disrupts your rest and, at the same time, minimizes the chance for your body to restore new cells.

A specific research study found that those who sleep without any disturbance in the whole sleeping cycle will be very productive and yield the best results on the body's organs, such as the brain.

Sleep interruption can lead to sleep deprivation. Many thought that it was too typical to have this kind of condition. Although, please remember that it offers you a low chance to sleep once again to complete the sleeping cycle because of awakening in the middle of the sleeping cycle.

Sleep Timing

Sleep quality is directly proportional to your sleep timing. Many people have problems whenever they want to sleep. They have a hard time falling asleep, especially when one is afraid to go asleep without lights. Sleep timing is essential because the quality is what we are after, despite that it will break our usual bad bedtime habit.

It is crucial to have an early, consistent bedtime to give our body the justly deserved rest it requires. We have an early, consistent sleep to reduce the risk of a person getting health problems.

Consequences of Sleep Deprivation

Sleep deprivation is one of the leading causes of many psychological and physical problems that many are facing. Getting insufficient hours of sleep degrades the body for improvement, development, and restoration.

Consistent sleep deprivation would cause numerous problems to you in the long run. With the body waking up de-energized or partially restored, sleep deprivation slowly sips our chances to improve and maintain a healthy status.

Here are the following consequences of sleep deprivation that all should know:

Mental health disorders

Mental health is one of the direct targets of sleep deprivation. Sleep deprivation causes one to have a staggering cognitive ability- making one unable to be productive the whole day.

Mental health disorders are directly linked with lack of sleep because this can affect a person's mood and sanity. Depression, anxiety, or bipolar conditions are bolstered by lack of sleep. Therefore, making the conditions worse than you expected.

Sleepiness Causes Accidents

Sleep deprivation can disrupt someone's brain activity, retention, and productivity. Due to lack of sleep, many cannot decide things thoroughly, nor does sleep deprivation help them have practical work.

Scientific study shows that 30 percent of traffic accidents are caused by drivers who recklessly drive and cannot think well because of lack of sleep. Lack of sleeping affects daily performance and tasks, making you unable to do it flawlessly.

Lack of Sleep Kills Sex Drive

Sleep deprivation reduces the sexual urge of both men and women. Lack of sleep will create arousal problems for men while it is difficult for women to have an orgasm. The less you sleep every night, the lesser your interest will be in sexual intercourse.

Lack of Sleep Ages Your Skin

This is one of the most visible effects when it comes to lack of sleep. Fewer hours of sleeping resulting in your skin having a rough texture and undesirable skin. Lack of sleep does not give you the chance to make your skin glow and look appealing.

Sleep provides a better complexion and elasticity to it. During the sleeping cycle, stress and aging have a higher chance of being detoxified because new cells and hormones regenerate.

According to an expert of sleep, Phil Gehrman, growth hormones will be released during the sleeping cycle. These hormones do not just give human growth alone; the hormones can give tissue repair that has something to do with glowing your skin.

Losing Sleep Can Make You Gain Weight

Lack of sleep has been proven to make someone gain weight. Sleep deprivation increases the possibility of one person being hungry and has a strong desire to eat. It can lead the person to fill their stomach that would result in obesity.

Sleep deprivation does not reduce the chance of a person who undergoes weight loss as lack of sleep encourages them to eat more every time than those who follow the recommended sleeping hours.The more a person deprives himself of sleeping, the more that a person will suffer from food cravings.

Sleep Deprivation Decreases Life Span

As we all know, sleep deprivation has nothing good to offer but more problems and complications on our bodies in the long run. One disadvantage that lack of sleep can give us is the decrease in our life to live longer.

Sleep deprivation is an accessible invitation for early death. It is making you vulnerable to specific diseases and conditions that will shorten your life. Research study shows that lack of sleep can bolster certain diseases like cancer or any cardiovascular disease.

Sleep Deprivation Promotes Hormonal Problems and Abnormalities

Whether we admit it or not, sleep deprivation can affect all parts and systems of the body. One of the affected parts in our body that has a big responsibility in maintaining a good and healthy body is hormones.

Sleep deprivation encourages our hormones to be dysfunctional, causing us to receive vulnerability from risks and diseases. Sleep deprivation mortifies the chances for the body to rejuvenate, restore, regenerate, and produce new cells and hormones.

Because of sleep deprivation, our hormones will have an abnormal response to our bodies. Therefore, affecting other parts of our body as well.

How to Get Better Sleep

Getting a night of better sleep is an easy task to plant but hard to apply and maintain. There are various factors why it is so hard to use and maintain a better sleep quality; some need to adjust to end this habit slowly.

Getting a night of better sleep is an important thing we must consider for our body to get the recommended rest we need to revitalize ourselves from tiring and stressful days.

These are the following steps to get better sleep:

Increase bright light exposure during the day

Sunny light exposure during the daytime gives you an outstanding result and encourages your body clock to wake up at a specific time.

Bright light is essential as it will energize you and help you be aware of the right time you should wake up. The bright light during the day makes the sleeping quality efficient by 80 percent.

Reduce blue light exposure in the evening

Blue light exposure is beneficial for you during the daytime but not during the evening. Blue light exposure gives you a degrading effect and would be the number 1 enemy in getting better sleep.

Ensure not to engage or prevent getting in touch with blue light exposure such as computers and smartphones to tolerate you from getting radiation.

Don't consume caffeine late in the day

Consuming caffeine beverages in the latter part of the day can disrupt you from getting a better sleep quality. Caffeine encourages your brain to function but hard on your part to sleep. When taking caffeine, be sure not to drink it during the latter part of the day as it will help you get and maintain the sleeping quality.

Exercise during the day

Regular exercise does not just recharge your body or encourage blood circulation; it can also improve your health status and sleeping cycle.

Daily exercise helps reduce the symptoms of insomnia that will be hard to cure when adults have such a condition.

It is vital to have an early morning exercise or afternoon exercise. This will encourage the body to recover an active body during the sleeping cycle. Prevent doing exercise when you are about to go to sleep, as your body needs sufficient energy during the sleeping cycle.

Perform Breathing Exercises

Performing breathing exercises can help you get a sound sleep during nighttime. Here are some of the breathing exercises you may follow to achieve a better sleeping quality:

4-7-8 breathing technique

  • Gently part your lips.
  • Make a breathy sound as you exhale.
  • As you silently inhale through your nose, press your lips together for four counts.
  • For seven counts, you must hold your breath.
  • Once again, exhale for 8 seconds and make a whooshing sound.
  • Repeat the process from the beginning four times and eight repetitions.

Bhramari pranayama breathing exercise

  • Deeply breathe in and out as you close your eyes.
  • With your two hands, cover your ears.
  • Place the index fingers above each eyebrow and the other fingers on top of your eyes.
  • Slowly breathe out through your nose. While keeping your mouth close, make a humming sound.
  • Repeat the whole process five times.

Buteyko breathing

  • For 30 seconds, sit in the bed with a gently closed mouth and breathe through your nose naturally.
  • Intentionally breathe through your nose a bit more in and out at once.
  • With your thumb and forefinger, gently pinch your nose while keeping your mouth closed until you need to breathe again.
  • Through your nose, breathe in and out with your mouth still shut.

The Papworth method

  • While in bed, sit up straight.
  • Take deep in and out breaths and count until four on each inhale.
  • Listen for your breath sounds to come from your stomach while focusing on the rise and fall of your abdomen.

Keep in sync with your body's Circadian Rhythm

Circadian Rhythm is a cycle where the body follows a 24-hour work period. The circadian Rhythm is a day-to-day schedule where the body follows the right time in waking up and sleeping.

Here are the following tips on keeping your body's Circadian Rhythm in sync:

  •  Follow the proper sleep schedule
  • Exercise Daily
  • Expose yourself from the natural light
  • Take only a short nap
  • Avoid drinking caffeine beverages during the late part of the day
  • Limit blue light exposure during nighttime

Take a melatonin supplement

Take a melatonin supplement to aid you in sleeping faster. The supplement was known to treat insomnia and improve your sleeping quality by about 15 percent.

Aromatherapy

Aromatherapy is the practice of using essential oils. This practice is effective in achieving better sleeping quality.

The following herb is an effective essential oil to get the recommended sleep:

Lavender

This soothing and aromatic herb is an effective one to relax your mind. Applying lavender essential oils before sleeping can help relax the mind and ease the mood.

Bergamot

The bergamot herb is an effective essential oil to improve your mental health and lowers blood pressure. This herb helps achieve better sleep.

Chamomile

Chamomile is a remedy that can reduce anxiety and inflammation. Taking chamomile essential oils can treat your insomnia.

Drink Bedtime Tea

BedTime Tea is an important tea to achieve a better sleeping quality. These teas provide comfort and ease of feeling, needed to be asleep immediately.

The following are some of the bedtime tea and their benefits:

  • Lavender: Calms the nerves and brain
  • Bergamot- Lowers your blood pressure
  • Chamomile- Reduce anxiety
  • Cedarwood- Reduce anxiety and prevent you from waking up too early
  • Clary Sage- Helps reduce depression and improves alertness

Optimize Bedroom for Better Sleep

  • Have a good mattress and bedding to sleep on.
  • Dim to no lights encourage you to sleep peacefully and without any disturb,
  • The room's air temperature should neither be too cold nor too hot.
  • Bright and Vibrant colors should be present in the four corners of the room.
  • Room should always be tidy.

Take a relaxing bath or shower

Taking a bath or shower before sleeping helps you to get earlier. A warm bath helps your body temperature to cool down, allowing you to sleep faster.

I. Long-term: develop a regular cycle

Suppose you desire to get a better sleeping quality. Remember to slowly stop your habit of sleeping late at night and make a healthier, regular cycle favorable to you and your body.

II. Optimize bedroom setting

  • Apply vibrant colors
  • Air temperature should be warm
  • Mattress should be comfortable
  • Bedroom should always be clean
  • No lights when going to sleep

III. Nighttime routine

These three bedtime routines can help you get better sleep quality and make you fall asleep faster. These are the following routine you should consider:

  • Reading and Meditation- These two techniques can help you sleep easily. Reading a few passages or meditating can fill up your knowledge, making you remember it as you wake up.
  • Aromatherapy- Aromatherapy can soothe and relax your mind. An excellent way to implore sleep.
  • Bedtime tea- Bedtime tea is a natural remedy to cure insomnia and other sleeping-related problems. 

IV. Things to avoid before bed

There are two things that you should avoid to have a better sleeping quality and better resting hours. These are the following tips that you should follow to get the best sleeping result you desired. Here are the two things that you should avoid before going to bed:

  • Late caffeine intake- Any beverages that contain caffeine should not be taken after 6 pm. Caffeine intake forces the mind to function compared to the actual cognitive performance. This is the reason why a person cannot sleep. Caffeine makes the mind active during the night, which we should not be doing for the brain to rest. Late caffeine intake harms the brain, and new cells will not generate, resulting in an unstable and unproductive mind throughout the day.
  • Don't drink too much water- Drinking too much water after 6 pm should be avoided. Drinking too much water can permanently disrupt the sleeping cycle. Much water in the body will cause you to feel pee in the middle of the night, and you will be distracted instead of focusing on your sound sleep. It is also essential to know that drinking too much water should be avoided (as well as heavy meals) to help your body regenerate new cells and not let them digest your body throughout the night. You must bear in mind that the stomach should not be complete before sleeping.

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