According to the United States Institute of Health, an estimated 70 million people Americans struggle with sleep – if you are in this category, then this article is perfect for you. There are several stages of sleep ranging from restorative Rapid Eye Movement (REM) to 3 distinct stages of Non Rapid Eye Movement (NREM). You cycle through these cycles constantly at night, going through 2 – 3 REM cycles per night. Whether you wake up refreshed, or groggy, and whether you get good quality sleep depends on how many cycles of sleep you go through, and which one you wake up in!
Outlined below are 8 tips that will help you get better sleep!
- Eat healthy and exercise daily
Eating healthy should be the priority of everyone. The type of food you eat can have an effect on how much sleep you get. According to research by several people, it has been noticed that exercise can be very helpful in initiating and enhancing sleep, but it’s important to do both these activities 3 – 4 hours before sleep, to avoid activating your sympathetic nervous system, and to avoid having your blood flow too much.
- Say no to alarms that are noisy
Alarms are very good but can also disrupt the sleep of other individuals if it is too loud. Try something less noisy, for their sake. To find out how we’re helping people wake up when they need to, sign up to our email list to be notified of our next, enticing product
- Turn off the lights – but turn your eyes back on when you wake!
Lights are a blessing to mankind but when it comes to the matter of getting adequate sleep, light can play a very big role. Room light has been shown to inhibit melanin – the hormone for sleep – release! But it’s also been shown to be too weak to stop its release in the morning! That’s why it’s recommended you open the curtains as soon as you can after you wake up to help feel refreshed.
The sections of your brain responsible for melanin production and release. Use light to hack your body block – sign up to our email list and be notified of our next exciting product aiming to do JUST THAT!
- Avoid caffeine intake – throughout the day!
Intake of caffeine comes with individual preference –we all have taken in caffeine in some shape or form to inhibit sleep. It’s a no brainer that it should be avoided when you want to sleep, but hidden sources of caffeine are quite prevalent! Stay away from these unlikely sources before sleep as well:
Tea – Has ¼ of the caffeine content of coffee, but that’s still enough to keep you up if you take it too close to bed-time, or if you have several cups per day!
Chocolate – has MORE caffeine, weight-for-weight, than coffee!
Mountain Dew – has 60% of the caffeine content as Red Bull! Say it isn’t so!
Maybe don’t do the dew.
Avoiding these sources are just as likely to improve your ability to Get To Sleep Easy!
- Obey your body clock
Each and everyone has their individual body clock for sleep and diverting from this body clock can have adverse effect on your sleep quality. A regular sleep cycle is optimal to ensure high quality, restorative sleep, and the following, evidence based tips can help you get this;
- As stated above – opening the curtains as soon as you wake up stops melanin release, which, if combined with turning the lights off, starts you off in creating a regular cycle.
- Turn your devices off. Keep them away. We know it’s hard. But it works!
- To get to sleep at the same time every day, force yourself to wake up at the same time every day. 3 weeks of this should set this habit in stone.
- Improve your sleeping environment
Take intentional steps to improve your sleeping environment. Your sleeping environment should be dark or dim, cool and comfy in order to sleep better.
- Relax your mind
Thinking too much when wanting makes falling asleep quite difficult. Switching off is easier said than done though. Here are some evidence based tips to help you do so!
- Instead of worrying about waking up, focus on the moment, and on getting comfortable
- ‘Switch off by switching on’. This old psychologists’ adage has been shown to work. Focus on something non personal, important and relatively uninteresting to help put yourself to sleep. Think taking a hike, if that’s not your thing. Or else, sitting in on an opera show.
- Ensure that where you sleep is associated with relaxing and comfort, for you.
- Make sure your mattress AND pillows are perfect!
It has been observed by many that extremely soft or hard mattresses can be distressing and affect sleep negatively.
But less focus is put on pillow comfort!
Products such as the Mellow have been produced to help improve the quality of sleep and at the same time reduce neck pain, stiffness and cranial pressure. The Mellow is the only medical grade pillow, whose design is guided by scientific studies to improve quality of sleep. With this, you increase your chances of high quality sleep, for a fraction of the price of a mattress! You can get one here, now!