InfoPurr: Tips On How to Get Great Sleep Every Night

Getting good sleep is one of the most important things you can do for your health.

Getting good sleep not only makes you feel better, it is incredibly important for your health! Improving your sleep can help everything from improving your mood to preventing cancer.

Many of us don’t get enough sleep, have trouble falling asleep, and/or wake up several times during the night.

If you’re sleep is disrupted, so is your circadian rhythm, which means your body is probably not producing a good amount of melatonin. Melatonin is extremely important for health! It is one of the most powerful antioxidants. It helps fight free radicals in the body, has very powerful anti-cancer effects, and is essential for maintaining a strong immune system.

Effects of inadequate sleep on the body

Stress
Premature aging
Hair-loss
Weakened immune system
Infertility
Weight gain
Impair memory
Health Disease
Diabetes type 2
Accidental Death and so on

Prolonged sleep difficulties can also cause depression and mood disorders, heart disease, constipation, and increase the risk of cancer. This study found that those with prolonged sleep disturbances and poor quality of sleep had 3 times the risk of dying from any cause.

When you get good quality sleep, at least 8 hours a night, it has been found to help you live longer, reduce inflammation, boost your mood, lower stress, and prevent cancer!

So make sure you try some of these simple solutions below for how to sleep better, because they really do work and can make a huge improvement! They can help you fall asleep quicker and help you sleep through the night without waking up too much.

Great Solutions for How to Sleep Better

1. Take a Bath about 1 hr Before Bed

Not only, is a bath before bed time relaxing, but it helps increase your body temperature and as you get out, your body temperature decreases, which signals to your body that it’s time for sleep. If you don’t have a bath tub, you could also take a shower or go in a sauna to get a similar effect.

2. Change your diet
Cut out the food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate, by mid afternoon. Make dinner your lightest meal, and finish it a few hours before bedtime. Skip spicy or heavy foods, which can keep you awake with heartburn or indigestion.

3. Turn Down the Lights Hours Before Bed and Sleep in Complete Darkness

A few hours before you go to bed, turn down your lights. When you have bright lights on right before bed, your brain interprets it as being day time. Also, try not to use your computer, TV, or phone or …at least, install software on them. This reduces any significant amount of blue light emitted. When you’re exposed to blue light right before bed time, this disrupts your internal clock and decreases the amount of melatonin and serotonin your body produces. Adequate levels of melatonin are essential for sleep as it regulates your circadian rhythm. Melatonin helps improve your quality of sleep, triggers you to feel tired at bed time, and can help prevent insomnia.

Also, make sure your bedroom is completely dark when you’re sleeping. Turn off all lights including nightlights, alarm clock lights, and use shades that block all light.

4. Exercise for 30 minutes Every Day

Exercising for just 30 minutes each day can help improve your sleep right away. One study by the National Sleep Foundation found that 83% of those that exercised daily reported that they slept better compared to days when they didn’t exercise.

Many recommend exercising in the morning or afternoon and trying to avoid exercising right before bed. There’s some mixed results when exercise is done right before bed time. Some studies note that regardless of the time of day, exercise improved sleep and other studies found that exercising right before bed did not improve sleep. So if possible, it would probably be best to exercise in the morning or afternoon.

5. Relax Before Bed

Doing some relaxation techniques a little before bedtime can help you relax and improve your sleep. They’ve been found especially helpful for those who have trouble falling asleep as they help calm your mind and body.

Try doing anything that helps you relax right before bed time, such as; listening to some relaxing music before bed, giving yourself a massage, doing dry brushing, or deep breathing.

6. Sleep in the Right Temperature- If it’s too warm or too cold it can disrupt your sleep

Many studies have found that the optimal temperature to sleep in is a little on the cool side, between 64 and 68 degrees. They recommend keeping the temperature not lower than 60 degrees and not higher than 70 degrees. Sleep quality and sleep cycles have been strongly associated with the body’s heat distribution system. The slightly cooler temperatures have been found to be the most beneficial for sleep as it has been found that when you are asleep your body’s temperature decreases to it’s lowest levels.

Keeping your bedroom too cold or too warm can make it not only difficult to fall asleep, but also causes you to wake up during the middle of the night resulting in poor quality sleep.

7. Keep Your Bedtime the Same, Even on the Weekends!

By keeping your bedtime about the same time every night, your body will get used to a sleep rhythm. This will make it easier to fall asleep and improve your quality of sleep. Many recommend keeping on a similar schedule even on the weekends, or at least trying to go to bed within an hour of when you go to bed during the week.

~~Extremist