Not getting enough sleep can have negative impacts on our mental and physical health. Make sure you’re maintaining a healthy sleep schedule to enjoy these benefits of a good night’s sleep. Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.
Aerobic exercise is one of the best things that will help you fall asleep faster. As little as 10 minutes of aerobic exercise, such as walking or cycling, can dramatically improve the quality of your nighttime sleep, especially when done on a regular basis. It also helps to reduce anxiety, stress and depression. The major thing is aerobics triggers the body temperature and the post aerobics may drop in temperature to promote a good sleep when you go to bed. The body temperature will also help you to fall asleep faster. What’s more, exercisers may reduce their risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome.
You should avoid foods high in sugar and caffeine right before bed. Instead, look for nighttime snacks with protein and fat, as well as natural food sources of melatonin, magnesium, GABA and l-theanine. Melatonin is a classic sleep-inducing hormone. In fact, it is the hormone that regulates the cycle between waking and sleeping. Some of my favorite foods have melatonin. Just to name a few: eggs, fish, nuts, grapes, cherries, tomatoes, & peppers.
Eating them can increase your blood levels of the hormone, helping you sleep more soundly. Both γ-aminobutyric acid (GABA) and l-theanine are also associated with getting better sleep. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep.
Limit Caffeine And Drink A Soothing Drink
Chamomile also has antioxidant and anti-inflammatory effects, making it good for all-around health. Caffeine is best avoided from mid-afternoon onwards, but in general, hot drinks have a calming effect at bedtime, especially in cold weather. Perhaps more powerful is the psychological link between warm milk and bedtime as a child. Just like hot tea, a warm drink of milk can provide the perfect soothing backdrop for a relaxing bedtime routine.
If you need improvement in health problems from anxiety to poor sleep, you may want to consider aromatherapy. Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. In this kind of treatment, you use extracts from plants called essential oils, by either breathing them through your nose or putting them on your skin. Some people put the oils on their skin when they get a massage or take a bath. Aromatherapy also uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.
Turn Off All Electronics
The physical price our minds and bodies pay when we allow electronics to light up our nights. Here’s what happens: UsingTVs, tablets, smartphones, laptops, or other electronic devices before bed delays your body’s internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep.
Adjust Your Sleep Position
You may have a favorite sleeping position, or you may change it up now and then. And if you become pregnant, or have certain health problems, the way you sleep can sometimes change. In those cases, getting your sleeping posture right can make a big difference in the way you feel when you wake up. Here are easy ways to make three popular sleeping positions better for your body, and thus better for your sleep. You should avoid tummy sleeping because this position places your neck and back into extension (an arched back position), which means there’s restricted blood flow, which can upset your nerves. Sleeping on your back may also be a bad idea, especially if your knees are out straight. A straight-legged position puts your lower back into extension, much like stomach sleeping does. While side sleeping seems to be the least consequential for spinal health (making it the best sleeping position for most people), it does take some getting used to, if arranged properly.
Reading Before Bed
Cracking open a book before you go to bed could help combat insomnia. A 2009 study from researchers at University of Sussex showed that six minutes of reading reduces stress by 68% (more relaxing than either music or a cup of tea), thus clearing the mind and readying the body for sleep. Reading has been associated with a host of benefits from a greater sense of empathy to a decreased risk of dementia.
Establishing a regular bedtime routine can make it easier to slip into a deep, restful slumber and reading can be part of the relaxing routine. If reading is part of that ritual, opening up a book around the same time each night sends the signal to your brain that it’s time for bed.
A Routine To Stand By
For most people, their days are long and stressful. Having a good sleep is a way to recharge the batteries for the beginning of another day. Essentially, a bedtime routine is a way to train your mind to begin to round up for the day. Therefore, the things you do before bed should all contribute to putting you to bed. Here are many combinations of routines you can live by, but no matter what you choose sticking to it is important. We’d all like to get more sleep. We’d like our children to get better sleep. We’d like sleep to become a seamless affair rather than a battle. If you find the stresses of daily life keeping you awake at night, have difficulty falling asleep even when you’re exhausted, or wish your kiddos would develop better sleep habits, the first place to start is with a regular bedtime routine.