Sleep plays a vital role in our daily life. It can be considered the last outcome of the day. After toiling hard during the day, a sound night’s sleep is necessary to get ready for the next morning. It aids you to feel relaxed and lets your body and brain perform the task properly. It is also a blessing to fall asleep without any difficulty. Some people fall asleep just after laying on the bed while, some find it difficult to stay asleep all night, which may be because of stress or depression. Poor sleep can lead to affect many parts of your body and brain, including learning, memory, mood, emotions, and several biological functions.
The following are simple tips for better sleeping.
- Bring down the temperature:
The body temperature is higher when the body is in working mode, as the body rests down the temperature decreases which can lead to falling asleep faster. If the room temperature is higher then you may find it difficult to sleep. The temperature between 15-20°C is ideal for sleeping.
Findings reveal that taking a hot bath or shower before going to bed could better certain sleep parameters, like sleep efficiency and sleep quality. Sleep efficiency is the amount of time you spend asleep in bed. Taking bath or shower for outmost 2 hours before going to bed can lead to positive results.
- Experience daylight and darkness:
Light can control your body’s internal clock, which manages sleep and wakefulness. Irregular light subjection can lead to the disordering of circadian rhythms (physical, mental, and behavioral changes that follow a 24-hour cycle) making it difficult to fall asleep and stay awake.
Displaying your body to bright light signals it to stay alert. At night, darkness promotes feelings of sleepiness. Research reveals that darkness boosts the production of melatonin, an essential sleep hormone. Melatonin is less secreted during the day. Expose your body to sunlight during the day and make your bedroom dark at night to experience good sleep.
- Implement yoga, meditation, and mindfulness:
When people are depressed, they tend to have difficulty falling asleep. Yoga, meditation, and mindfulness are key tips on how to get good sleep, and they lead to calming the mind and relaxing the body.
Yoga cheers the practice of breathing patterns and body movements that free stress and tension gathered around your body. Yoga finds that yoga can have a positive impact on sleep parameters.
Meditation can improve melatonin levels and assist the brain in achieving a specific state to attain positive sleep. In the end, mindfulness may you assist you to keep the focus on the present, taking worry less in bed, and even forming better during the day. Implementing all of the techniques can assist you to have a good night’s sleep and wake up refreshed in the morning.
- Avoid looking at the clock:
It’s quite normal to get awake in the middle of the night. But, being unable to fall back to sleep might crash your night’s rest. People who wake up in the middle of the night are often keen to watch the clock and become obsessed about how much time is left in the morning and get worried about sleep efficiency.
Clock-watching is usual among people with insomnia. This behavior may lead to anxiety about sleeplessness. To make conditions poor, waking regularly without falling asleep may cause your body to develop a routine. A possible way to get rid is to remove the clock from the room.
- Try a leg pillow:
People are unaware of the fact that mild back pain can disturb the deep, peaceful stages of sleep. Lay down a pillow between your legs to align your hips better and make your lower back feel good.
- Limit caffeine:
People intake caffeine and ask, how to get good sleep fast, caffeine is used to fight fatigue and activate alertness. It can be found in food and beverages like:
d. Energy drinks
The energizer can have disastrous effects on your sleep quality and sleep efficiency. However, the effects of caffeine differ from person to person. It is recommended that you hold back from consuming caffeine for at least 6 hours before going to bed.
Soothing tea like chamomile tea is a great alternative to caffeine. It promotes sleep and relaxation.
- Regulate sleep position:
Good sound sleep can also depend on your body position during the night. Three main sleeping positions are:
Generally, it was considered that back sleepers had a better quality of sleep. According to the study, this might not be the best position to sleep in, as it can result in blocked airways, sleep apnea, and snoring.
- Optimize bedroom environment:
According to many people, the bedroom environment and its arrangements are the important elements in having a good night’s sleep. These elements include temperature, noise, external lights, and furniture arrangements. Several studies reveal, that external noise frequently from traffic, can cause poor sleep and long-term health issues. Make sure that your bedroom is a quiet, clean, and enjoyable place.
How to get a good sleep at the night? Try the usage of essential oils. It is usually performed by those who find difficulty falling asleep. This may aid in relaxation. The use of essential oils is known as aromatherapy. An organized review of 12 studies shows that the use of aromatherapy was successful in improving sleep.
- Exercise during the day:
How to get a good night’s sleep? Perform some exercise during the day time. Physical activity is continually considered helpful for healthy sleep. Exercise can assist in boosting the achievement of serotonin in the brain and reducing levels of cortisol, the stress hormone. It is necessary to keep a moderate-intensity exercise routine but don’t try it harder. Excessive training has been connected to poor sleep.
Facing difficulty falling asleep can be solved by adopting some lifestyle changes. But even after trying hard, people still struggle to sleep well is quite alarming, then people might be dealing with a sleep disorder called insomnia.
A good night’s sleep is a crucial element for the keep going of your overall health. If anyone has a struggle falling asleep or sleeping the whole night, then ultimately this could be a sign of insomnia.
Insomnia is a sleep disorder that makes it difficult for you to fall asleep or remain asleep.
Commonly, adults require 7 to 9 hours of sleep per night. This number varies from person to person depending upon some factors. Important than the efficiency of sleep is the quality of sleep a person has. Insomnia can make you feel tired the whole day and can affect both your mental and physical health. Not having sufficient rest, can affect your mood and ability to focus. You may be at excessive risk for conditions like depression, obesity, heart disease, and diabetes.
Symptoms of insomnia may involve:
a. Difficulty falling asleep at night
b. Waking up during the night
c. Not feeling relaxed after a night’s sleep.
d. Daytime tiredness or sleepiness
e. Depression or anxiety
- When to concern a doctor?
If insomnia makes you struggle to perform during the day then, concern your doctor to recognize the cause of your sleep problem, and how it can be cured. If the doctor believes you could have a sleep disorder, you might be consulted with a sleep center for special testing.
Depending on your condition, the diagnosis of insomnia and the research for its cause may involve:
- Physical exam:
If the cause of insomnia is uncertain, your doctor may perform a physical to identify the signs of medical problems that may be involved in insomnia. Occasionally, to check thyroid problems or other conditions associating with poor sleep, a blood test is done.
- Sleep habits review:
Apart from asking you sleep-related questions, your doctor may want you to complete a questionnaire to govern your sleep-wake pattern and your level of daytime sleepiness. You may also be required to keep a sleep diary for a couple of weeks.
- Sleep study:
If the insomnia cause is unsettled, or you have signs of another sleep disorder such as sleep apnea or restless legs syndrome, you may have to spend a night at a sleep center. Some tests are performed to determine and record a variety of activities while you sleep, including brain waves, breathing , heartbeat, eye, and body movements.
- How to cure the insomnia?
Varying sleep habits and addressing medications can bring back restful sleep for many people. If these don’t work, then your doctor may recommend cognitive behavioral therapy, and medications to improve relaxation and sleep.
- Cognitive behavioral therapy:
Cognitive behavioral therapy for insomnia (CBT-1) can assist you manage or eliminate negative thoughts and actions that keep tyou awake. Generally, it is recommended as the major line of treatment for insomnia patients. Typically, CBT -1 is equally or more effective than sleep medications.
The cognitive part of CBT-1 instructs you to recognize and change beliefs that affect your capability of sleep. It can assist you to control or eliminate negative thoughts and worries that hold on to staying awake. It may also include eliminating the cycle that can develop where you worry most likely about getting to sleep but are unable to get it.
The behavioral part of CBT-1 helps you retain good sleep habits and avoid behaviors that disturb you from sleeping well. Strategies may include:
- Stimulus control therapy:
This method will assist to remove factors that stop your mind resist sleep. For example, you might be instructed to build a sleep routine, only use the bed for sleep., leave the bedroom if you can’t fall asleep within 20 mionutes, and only returns when you feel sleepy.
- Relaxation techniques:
Progressive muscle relaxation, biofeedback, and breathing exercises are techniques to reduce anxiety at bedtime. Performing these techniques helps you get relaxed and improves your mood, and control your breathing, heart rate, and muscle tension.
- Sleeping restrictions:
This therapy reduces the time spent in bed during the daytime and also avoids naps. This will cause partial sleep deprivation. This will make you tired enough to have enough sufficient time in bed to sleep.
- Remaining passively awake:
Also called paradoxical intention. This therapy will try to keep you awake rather than keep you worried about being able to sleep. This will assist to reduce anxiety and make fall asleep without any stress.
Sleeping pills can solve the problem for, how to get good sleep at night. Doctors usually don’t recommend relying on sleeping pills for more than 2 weeks. Some common examples include:
a. Eszopiclone (Lunesta)
b. Ramelteon (Rozerem)
c. Zaleplon (Sonata)
d. Zolpidem (Ambien, Edluar, Intermezzo, Zolpimist)
Sleeping pills can have side effects, such as causing daytime grogginess (unable to think clearly or walk correctly), and the risk of falling. You have to be careful while having these, concern your doctor regarding their dosage.
Sleep is the backbone of health. Not getting enough sleep regularly can lead to many mental health problems or insomnia. Avoid taking long daytime naps and always try to wake up early this will make the sleep routine better. Have your meal on time, disturbed meal routine, especially dinner, can make your sleep uncomfortable or keep you awake all night.