Tips For a Better Sleep
If you want to perform and feel your best, it’s important to not only get enough sleep but to get ample quality sleep. Find out what you should and shouldn’t do to sleep well and wake up refreshed by reading the article below:
Not getting enough sleep has been associated with a wide variety of health issues such as impaired cardiovascular health, testosterone production, insulin signalling, fat loss and increased inflammation.
If you’re not getting enough shut-eye, try the following:
A lack of magnesium can lead to impaired sleep, as this dietary mineral plays a very important role in the brain. A magnesium deficiency is especially notable in active people, as it’s lost through sweat. There are plenty of magnesium-rich foods which can fit a wide variety of diets. Of course, another option is to supplement magnesium.
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Physical activity seems to improve the quality of sleep especially when you’re experiencing stress. Different types of exercise, like resistance training, aerobic exercise, tai-chi and yoga can potentially improve the quality of sleep as well as overall health and mood.
A 24-hour schedule is followed by most physiological processes based on clues such as light and temperature. This is also known as your circadian rhythm. If you go to bed at more or less the same time every night, your sleep quality can definitely be improved. A bedtime routine can also be very beneficial as your body will get signaled that it needs to lie down soon. This routine can include anything from reading, meditation, brushing your teeth or showering. It should not include any activities which stimulate your senses. Also, keep in mind that the blue light produced by your computer, cell phone and TV disrupts the production of melatonin (the sleep hormone).
Melatonin is produced when blue light is absent. If you are avoiding blue lights before bed and have tried all of the above, you could try supplementing melatonin. It can improve quality sleep, help fight jet lag and help stop insomnia.
The scent of lavender can improve the quality of sleep, stop insomnia and promote relaxation.
The following things should be avoided if you’re trying to get more sleep:
Even if a specific sound doesn’t wake you up, it can still reduce the quality of your sleep and increase stress. Think about getting earplugs if you’re live a noisy area and can’t make your bedroom silent (unless off course you’re a parent!). Some people find soothing music or white noise helps, especially if it masks other irritating sounds. Read more about what gadgets might help you to sleep.
Insomnia has been associated with an elevated core body temperature. If it’s warm enough in your bedroom to raise your core body temperature it may impact the quality of your sleep. The opposite is also true – if your bedroom is cool enough to lower your body temperature you’ll enter deep stages of sleep much sooner and also fall asleep faster.
As alcohol helps us to unwind and relax, we often think it’ll improve our sleep. But this isn’t true. It IS true that alcohol might help you to fall asleep, but it’ll definitely also impair the quality of sleep. Drinking a lot of alcohol has even been directly linked to insomnia.
Even though many of us can’t function properly without our daily cup of coffee, it definitely has its downsides. Caffeine enhances mood, increases dopamine levels and increases alertness. People who drink a lot of coffee every day might not feel stimulated by the effects of caffeine any more and they might also imagine that it won’t affect their sleep. Even though this might be the case and they may sleep for several hours, their sleep will be more shallow than non-caffeine users. If your quality of sleep is really important, it should be avoided at least five hours before bedtime.
How about you? Do you have problems sleeping? Have you got any tips to add? I’d love to hear! Comment or tweet me @AllSortsHere Thank you
*This is a collaborative post