Many people struggle with sleep deprivation, whether this is due to interrupted rest, the inability to fall asleep, or any other associated issue that results in waking feeling fatigued and tired. Fortunately, there are a number of different pathways that you can explore to help combat sleep deprivation, allowing you to get a full night’s rest with ease. So, if you would like to find out more about how you can sleep well, then simply read on to uncover some of the best tried and tested tips and tricks that you can utilize today!
Perform Regular Exercise
Though working out may be the last thing on your mind when you haven’t slept well, performing regular exercise is key when aiming to achieve a good night’s rest. Sitting at your desk all day only to return to the sofa before bed will provide you with no way to release your energy, whereas making the decision to schedule a gym session or even a quick walk around the block will help you to burn off some steam. Regular exercise can also aid in putting your mind at ease before you get ready to drift off, as many people find that exercise acts as both stress relief and an opportunity to reflect. It’s important that you don’t exercise too close to your usual bedtime, as you’ll likely experience a rush of endorphins that provide an extra boost of energy – this will keep you awake for longer, stopping you from getting a good night’s sleep. Aim for something low impact such as half an hour of swimming or yoga class if you only get a chance to work out in the evening.
Avoid Certain Foods
There are certain foods that one should aim to avoid when aiming to improve sleep quality, as things like spicy and fried foods can cause digestive stress. Spicy and fried foods can cause acid reflux and increased gas during the night. Eating something heavy too close to your bedtime will cause it to sit in your stomach as you try to drift off, and when you eventually fall asleep your metabolism will slow and more problems will likely ensue. Choosing to follow a meal pyramid that dictates breakfast as the largest plate whilst dinner is the smallest (with lunch being halfway in between both) could improve your sleep dramatically. Stick to light foods such as lean meat and vegetables, avoiding carbohydrates that take longer to digest.
Practice Good Sleep Hygiene
Another brilliant step that you can follow to get more rest involves practicing good sleep hygiene. Sleep hygiene can be briefly described as set of healthy habits that you can implement into your schedule to increase your chances of getting a great nights sleep. Setting the scene appropriately by creating a comfortable and inviting bed should be your first port of call, as you need to be able to rest and relax without any aches or pains as a result. Find a good mattress that supports your back, and utilize as many pillows as you need to rest your head at a comfortable angle. You can also aim to get rid of all signs of light – investing in black out curtains or blinds may be an idea that you wish to consider, as these can stop any sunlight from entering your bedroom in the morning. Developing a kind of routine that you can perform before you go to bed will prepare you ready for sleep, so practice some self care such as applying facial moisturizer and brushing your teeth before you switch off for the day.
Reduce Your Screen Time
Spending too much time looking at artificial blue light screens such as those on smartphones and laptops can be extremely detrimental for your sleep quality. Such blue light tricks your brain into thinking it’s still day time, encouraging your body clock to slip out of tune whilst you remain awake well into the night. Making a conscious effort to reduce your screen time can noticeably improve your rest, especially if you choose to switch off your devices for at least an hour before heading off to sleep. You can also choose to change your device settings in order to make the most of ‘dark mode’ themes that use black backgrounds rather than bright white, as this will reduce the total amount of blue light that your eyes consume throughout the day. In recent months blue light glasses have seen a huge increase in popularity, as they are said to halt a large percentage of the rays from reaching your eyes.
Utilize Plant Based Remedies
There are many different plant based remedies that you can utilize that claim to improve your chances of sleeping well, some that have been used for centuries by several traditional cultures. For example, chamomile tea is a brilliant natural remedy that can encourage those who consume it to fall asleep quickly and experience less interruptions. Chamomile tea is available in most grocery stores but has been found to date back as far as ancient Egypt, with several continents boasting supposed proof of its medicinal properties from many years ago. Another more modern plant based option is CBD containing products, which are extracted from the marijuana plant and claim to have many benefits related to both sleep and mental health. These products are legal in most states and a number of countries globally, but you might already be thinking, does CBD show up in a blood test? The short answer is no, so you needn’t worry – however it’s important to consult with a healthcare professional before choosing to utilize such methods as a long term treatment. CBD products are said to help relieve anxiety and similar conditions, which could be a cause of disrupted or a complete lack of sleep.
With any luck, the handy hacks described above will help you to achieve a better night’s sleep in no time at all. There’s no time like the present to implement these steps!