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How to Sleep Better? Effective and Simple Techniques

In this article, we will discuss ways to sleep better. A good night’s sleep is just as important as regular exercise and a healthy diet. Both sleep quality and quantity has declined over the past few decades. The number of people suffering from sleep disorders is on the rise every given day. It’s important to know that if you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do. It’s important to know that an increased energy and productivity, a better mood, improved heart and immune system health and even a longer life are all perks of enjoying a sound sleep every day of your life. During sleep, the body repairs itself so that when the alarm clock goes off, our bodies are renewed and refreshed.

Your judgment, productivity, and the ability to retain information the next day can be badly affected by tossing and turning the entire night besides giving you a bad sleep every day. But the good thing is there are some methods which can help you to sleep better than what you can imagine. Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm is one of the most important strategies to sleep better with every passing day.

to sleep better

Sleeplessness: Know More

Studies have suggested how so many lifestyle diseases develop from inadequate sleep. Sleeplessness also leads to dampening our energy levels and affects our health, moods, and ability to function any given day. The causes for sleeplessness are far too many, but if we keep a check on the smaller things in our life, we can cure sleeplessness without any major treatments needed. Don’t you want to retire in your dreamland as you hit the bed? Perhaps yes! Then look into the below habits and get rid of them:

Causes For Inadequate Sleep:

  • Too much alcohol during the day can lead to sleeplessness.
  • Exercising late in the evening can leave you feeling energetic at bedtime. It is one of the most common reasons for inadequate sleep.
  • Drinking caffeinated beverages late in the night causes sleeplessness.
  • Using smart gadgets in bed makes you lose on the hormones which lead to fall asleep quickly.
  • Some other health problems and hard medications can also lead to problems in sleeping.

Techniques to Sleep Better:

Adopt the below methods in order to sleep better:

Eliminate all Noise

The things that go crack in the night are not going to wake you up, so you are probably better off with no noise at all if you are a heavy sleeper. Noise can prevent you from falling asleep, naturally depending on the type of person you are. If you have a problem sleeping because of noise (cars going by, dogs barking, or a train), then a noise machine/white noise machine can work miracles. You can also buy some ear plugs here to give you relief and to prevent the noise from disturbing you. Opting to put your fan on the high mode would not be a bad idea as well. These can prevent the noises from disturbing you and help you to sleep better than you think.

Eat Right at The Right Time

If you are lying in bed with food still digesting, in your stomach, it can keep you awake. Eat a small snack if you have to. Though, the rule to keep in mind is to not eat anything 2 hours before you go to bed. A heavy meal can hinder your sleep and actually give rise to digestion problems as well, besides increasing chances of heartburn when you lay down on the bed. Hunger can also keep you awake so the idea is not to starve yourself, but to have dinner at least 2 hours before sleep and to have a light meal which you can digest faster.

Music Helps

There actually nothing like music to put to sleep in the night. Music acts as a natural medicine and releases happy hormones in your body. Any kind of slow music or classical music that has 60 to 80 beats per minute helps you to sleep within minutes. Music relaxes your mind tremendously. Research has also shown how people who listen to music every day have lower chances to suffer from any kind of depression. Listen to music; it is one of the best ways to help you to sleep better!

Quit Smoking

Smoking is one of the most common factors responsible for inadequate sleep. It reduces the melatonin levels in the body, thereby cutting off the minimum hours of sleep we need to have and the time we take on the bed to go into deep sleep. Smoking just over activates your brain at times, thus preventing it from relaxing, putting us to good sleep. Smokers are known to have less number of hours of daily sleep and that’s proof enough for you to stop doing in order to sleep better every single night.

Keep Gadgets and Electronics Away

It is always advised never to sleep in a room which has any has electronic gadgets like – TV, Computer, stereo system, etc. These electronic devices emit rays which disturb our melatonin levels in the body. So many times we have also read – how we should never watch TV just before we are about to sleep. Some studies have shown that even when these electronic devices are switched off, they emit certain vibrations which are harmful to our body.

Acupressure

In acupressure, pressing certain points helps restore balance and regulate your mind, body, and spirit. Press these specific points and see how it releases tension from your nerves and helps you to sleep better.

  • There is a small depression between your eyebrows at the same level. Apply pressure to that point for a minute.
  • Similarly, there is a depression between your first and second toe on the top of your foot. Apply pressure to that area till you feel a dull ache, it’s a simple technique to make you fall asleep.
  • Massage both your ears for a minute.
  • Even on your feet, the tip of the toe to the heel has several pressure points. Take one-third distance from the tip of your toe and press this point on the sole for several minutes. It helps release the tension tremendously.

Exercise

Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. Regular exercise even if it’s for about 30 minutes every day does a lot to release your stress hormones. It also puts your body to recharge which makes you sleepier by the time you hit the bed. Just take care not to exercise 3 hours or less before sleep time. Exercising at the right time and even if it’s just as simple as going for a brisk walk, works wonders to your mind and overall health. Exercise can help you to sleep better and sleep more soundly—as long as it’s done at the right time.

Give the Right Feel to Your Bedroom

A quiet, dark, and cool environment can help promote sound slumber. To achieve such an environment, lower the volume of outside noise with earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it’s time to wake up. To sleep better keep the temperature comfortably cool—between 60 and 75В°F—and the room well ventilated so that the body is comfortable. And make sure your bedroom is equipped with a comfortable mattress and pillows.

Also, if a pet regularly wakes you during the night, you may want to consider keeping it out of your bedroom. It may help to limit your bedroom activities to sleep and sex only. In order to strengthen the mental association between your bedroom and sleep and help you to sleep better, keep computers, TVs, and work materials out of the room.

Write Down Your Woes

Once your concerns are converted into some kind of action plan, you’ll rest easier. To quiet that wakeful worrying, every night, jot down your top concerns—say, I have to call my insurer to dispute that denied a claim, which will take forever, and how can I spend all that time on the phone when work is so busy?

After this it’s important to write down the steps you can take to solve the problem—I’m going to look up the numbers before breakfast, refuse to stay on hold for more than three minutes, and send e-mails tomorrow night if I can’t get through—or even I can’t do anything about this tonight, so I’ll worry about it tomorrow, keep your thoughts on the diary. All of this is really important if you always want to sleep better and have a long good night sleep every single day. Maintaining a sleep dinar for this purpose will also help you a lot here. Many people have used this habit and have seen some amazing results here.

Snack on Cheese and Crackers

The ideal night-time nosh combines carbohydrates and either calcium or a protein that contains the amino acid tryptophan—studies show that both of these combos boost serotonin, a naturally occurring brain chemical that helps you feel calm. It’s important to enjoy your snack about an hour before bedtime so that the amino acids have time to reach your brain for maximum effect.

Some Good Choices:

  • 1 piece of whole grain toast with a slice of low-fat cheese or turkey.
  • Banana with 1 teaspoon of peanut butter.
  • Whole grain cereal and fat-free milk.
  • Fruit and low-fat yogurt.
  • These will help a lot in helping you to sleep better and enjoy a deep sleep every single day.

Check Your Pillow

If your neck is flexed back or raised, get a pillow that lets you sleep in a better-aligned position. And if you’re a stomach sleeper, consider using either no pillow or a very flat one to help keep your neck and spine straight. The perfect prop for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep.

When you’re in your starting sleep position, ask your spouse to check the alignment of your head and neck. It is recommended that you upgrade your bedding at least every 5–8 years in order to sleep better every single day. If your pillow, mattress and your bedding are not in conjunction to your comfort, then there is nothing which can help you to sleep better.

Breathe Deeply

If you really want to reduce your heart rate and blood pressure, release endorphins, and relax your body, priming you for sleep then there is nothing really like this technique. To breathe in the right manner – inhale for 5 seconds, pause for 3, then exhale to a count of 5, maintaining this with every breath.В  Start with 8 repetitions; gradually increase to 15.

In order to check the right technique – buy a bottle of children’s bubbles, breathe in through your belly, and blow through the wand all at once. The smooth and steady breath that you use to blow a bubble successfully should be what you strive for when you’re trying to get to sleep. Breathing deeply is one of the best techniques for you to sleep better and to enjoy a long deep sleep.

Don’t Consume Caffeine Late in Evening

The bad news here is that caffeine can stay elevated in the blood for 6–8 hours and that’s a pretty long duration. If you are caffeine sensitive or have trouble sleeping, drinking large amounts of coffee after 3–4 p.m. is not recommended. Caffeine has numerous benefits and is consumed by 90% of the US population.

But the stimulation of your nervous system may stop your body from naturally relaxing at night when it is consumed later in the day. Stick with decaffeinated coffee if you do crave a cup of coffee in the late afternoon or evening. It is also important to note that in one study, consuming caffeine up to six hours before bed significantly worsened sleep quality. So in order to sleep better, you know you have to stay away from caffeine after 2pm every day.

Take Melatonin Supplement

In order to fall asleep faster and improve sleep quality a melatonin supplement would work really well. In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day, and helped to sleep better. Another study found half the participants fell asleep faster and had a 15% improvement in sleep quality. Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal.

Melatonin is a key sleep hormone that signals your brain when it’s time to relax and head to bed. Often used to treat insomnia, it may be one of the easiest ways to fall asleep faster. Start with a low dose to assess your tolerance, and then increase it slowly as needed. It is advised that you check with a medical professional before use since melatonin may alter brain chemistry. This is really crucial for you in order to sleep better and enjoy a long deep sleep without any worries.

Use Lavender

Lavender can provide numerous health benefits. The aroma of this flowering herb helps relax your muscles and nerves and reduces the blood pressure. This increase in blood pressure helps you to fall asleep within minutes as you hit the bed. Studies have shown that people, who sniffed lavender oil for two minutes at 3 intervals of 10 minutes each, fell asleep faster than other people. Sniffing this oil helps clear off the minds and helps you to sleep better.

Some Useful Tips:

Take the below precautions as well to sleep better every given day:

  • Keep a positive mind always and stay away from negativity, smile more often and worry less.
  • Stay away from stress. Pick up your hobbies in free time and start enjoying and dedicating time to them.
  • Stay away from your phone and other kinds of gadgets, at least 30 minutes before you hit the bed.
  • If you suffer from insomnia, it’s time to visit a doctor and take expert advice and treatment for the same.
  • Have a nutritious and well balanced diet every day. Include a lot of fruits, veggies and greens in your diet.
  • Stay away from junk food, fries, coffee and caffeinated drinks.