15 STEPS TO BETTER SLEEP

by: Remie Longbrake | published: April 9, 2023

In today’s stressful world, many people are prone to sleep problems. According to some studies, nearly 30 percent of people have trouble sleeping, and that number may have increased during the pandemic. COVID-19 is just one of many health conditions that can lead to insomnia and other sleep problems.

The American Acadamy of Sleep Medicine defines insomnia as difficulty either falling asleep or staying asleep, accompanied by daytime impairments related to those sleep troubles. Long-term insomnia can lead to depression, drug dependence, and poor cognitive function. In addition, it affects cardiovascular and cerebrovascular health.

Below are steps you can take to get better sleep!

1. Take a warm bath

Soaking your body in a warm body (about 105 degrees) approximately 90 minutes before bedtime can slow down the activity of the sympathetic nervous system. According to traditional medicine, calming the sympathetic nervous system can regulate excess heat in the body and hasten sleep. The warm water will help to lower your body’s core temperature, signaling the body that it’s time to sleep.

Keep the water temperature: A bath that is too hot (above 100 degrees) will raise your body temperature, and you will have to wait until your body temperature drops below a certain level before you may be able to sleep.

2. Use aromatherapy

Research shows that aromatherapy can significantly increase sleep quality. However, even if a fragrance has a calming effect, it may still hinder sleep if you dislike its aroma. So choose a scent that you are comfortable with.

3. Reduce screen time

Turn off your computer, table or phone at least an hour before bedtime. Blue light from digital screen inhibits the secretion of melatonin afecting sleep negatively. You can also set your device to reuce blue light earlier in the evening.

4. Adjust your mood

If you cannot sleep, trying to force yourself to sleep will only make you more stressed and further prevent sleep. If you can’t sleep, consider getting out of bed, taking a walk, or relaxing. Try to clear and calm your mind.

5. Practice stretching exercises

Stretching can relieve muscle tension and encourage slower breathing from the abdomen. This can ease nerve tension and help you achieve a state of physical and mental relaxation, which will help to induce sleep.

6. Switch lighting to warm colors

Research has found that warm light tones actually increase production of melatonin. However, bright lights of any color can decrease sleepiness, so switch indoor lighting to warmer colors, but keep lights dim. Make the switch at least 30 minutes before bedtime.

7. Reduce sympathetic nervous system activity

Stay focused on anything, whether it’s a computer screen, driving, or physical exercise, increased the activity of the sympathetic nervous system. So does stress. That in turn prompts the brain to reduce melatonin secretion, making it harder to fall asleep. Try to avoid these activities before bedtime.

8. Avoid drinking and smoking before bedtime

Small amounts of alcohol have a stimulating effect and can keep you awake. So can nicotine. Although a drink at bedtime might cause you to nod off faster, alcohol can actually interfere with deep sleep later on by reducing REM sleep. Both alcohol and nicotine can increase your heart rate during sleep, which burdens your body and reduces sleep qualify. Further, nicotine can increase blood pressure and even contribute to irregular heart rhythms at night.

9. Watch your diet

Consuming foods that are rich in tryptophan and vitamin B6 can improve sleep qualify by encouraging the body’s production of melatonin and serotonin. Soybeans, banana, carrots, spinach, and potatoes are good sources of B6. Tryptophan can be found in cheese, fish, milk, sunflower seeds, and turkey.

It is also important to have fixed mealtimes. Eating at regular times throughout the day can adjust the functions of the liver and small intestines in order to control the body’s circadian rhythm. Strengthening circadian rhythms can promote metabolic heat production, which generates body temperature rhythms. The result is deeper and better sleeping.

Ideally, eat dinner at least three hours before going to bed, and avoid overly fatty foods, eating too much, and hard-to-digest foods.

10. Head to bed as soon as you feel tired

If you feel sleepy ahead of your scheduled bedtime, try to go to bed right away. Otherwise, you may find the sleepiness receding and have difficulty falling asleep.

11. Use the bathroom before bed

It may seem obvious, but it’s worth stating, going to the bathroom within 20 minutes of bedtime can reduce the need to go the bathroom in the middle of the night.

12. Choose the right pillow

Choose a slightly lower pillow and add layers of sheets under the pillow to slowly raise it to the most suitable height. Side sleepers will need the support of slightly higher pillows on both sides to take pressure off the shoulders. Pillow height should allow the head and neck to be naturally aligned. Memory foam pillows are not recommended since they collapse after a long night’s sleep. The pillow needs to have a moderate degree of elasticity to properly support the head and neck during sleep.

13. Get some sun

The biological rhythms of the human body are heavily influenced by sunlight. Nothing can strengthen and normalize the circadian rhythm that governs the sleep-wake cycle like getting sunlight soon after waking up. That could even mean getting sunlight through a window while you eat breakfast. Thirty minutes of sun exposure in the morning, and another hour or more in the afternoon, can aid in the production of melatonin, which helps sleep. Maintaining this routing for a least three days a week can strengthen your biological rhythm and improve sleep overall.

14. Adjust room temperature and humidity

Maintaining a sleep environment with the appropriate temperature and humidity is important. Generally, the most comfortable temperature for sleeping lies between 68 and 73 degrees, with humidity at 50 to 60 percent. However, the best temperature for sleep changes with the seasons. During winter, the appropriate temperature is lower, 61 to 68 degrees, with humidity above 50 percent. In summer, the best temperature is 77 to 82 degrees, with humidity at less than 70 percent.

15. Pay attention to bedding and PJ’s

In winter, use bedding that is light in weight but offers good thermal insulation and good moisture permeability. In summer, choose bed sheets and mattresses made from more breathable materials, such as linen.

Overly soft mattresses should be avoided, as they fail to support the back. Low rebound mattresses can better support the body. Choose pajamas that are loose and have good heat retention and moisture absorption. Poor moisture absorption will make the body sweaty and overly warm, which is not conducive to good sleep.

We hope you use these sleep steps to help you sleep at your best. Rest well!