7 Tips to Sleep Better
Justin McCarthy-Contreras
Published October 13, 2022
Why sleep?
The routine of laying in a bed to rest when tired is logical. We close our eyes to dream and wake up for tomorrow energized. Refueling for the next day isn’t the only value sleep gives. The body also recovers.
The brain and body restore themselves by releasing hormones and repairing tissue. For example, all the muscle tissue frayed from earlier workouts recovers during this process. Besides aesthetic recovery, the body heals other aspects too.
The day spent awake involves many short-term memories learned along with events. While asleep, the brain integrates these into long-term recall. Restoration occurs in several sleep stages 1 – 4. You can read more about these stages at Medical News Today.
Tips to Sleep Better
Before reaching for another cup of coffee to wake up, pause. Honor the body, by reviewing your lifestyle. Sleep should not be a recurring issue throughout the week. The tips are ordered equally; find those to practice for the sleep your body requires.
Avoid Technology
Light from devices such as your computer monitor modifies the body’s release of melatonin. This hormone launches in darkness preparing the body for rest. Thus, disrupting the body’s circadian rhythm with light late at night will lower the chances of falling asleep.
Sound
Neighbors playing loud music to random pieces of furniture cracking is troublesome when trying to sleep. Moving from eyes to ears, reducing noise can be managed by wearing earplugs or finding a white noise machine.
Temperature
Relaxing enough to close eyes in hot or freezing rooms affects sleep quality. The adult body lowers core body temperature by two degrees throughout sleep. Developed age groups should attempt sleeping at 60 – 67 degrees Fahrenheit. This is modified by air conditioning, fans, blinds, and sleeping at downstair levels.
Drink Consumption
The high caffeine drinks such as coffee or energy drinks you drank earlier in the day should be avoided at night. Alcohol also has a negative effect. Contrary to lowering the ability to sleep, alcohol consumption reduces the REM sleep stages the body reaches to recover.
Exercise
Physical workouts require high demand from the body which raises homeostatic sleep drive throughout the day. In other words, physical energy used awake increases the ease of entering sleep stages to recharge later. Exercise to sleep better!
Nightly Sleep Schedule
Laying down at random times every night doesn’t allow the body to form a sleep cycle. A usual night routine joins the circadian rhythm preparing the body for sleep after expiring daily energy. Find tasks such as journaling or reading to calm the body into the first of four sleep stages.
Ask your doctor
Mente Soul always asks the audience to consult with their doctor about any medical and physical problems to assist them. Request information about supplements and advice the doctor has about sleep challenges.
Following Sleep Tips
Strength is a lifelong development that involves external body activity (training) and internal recovery to grow. Mente Soul wishes to help the public reward themselves and others in the world. Learn steps to improve your self-awareness at this link and motivate yourself to work out. Choose one of the tips above to try or several with your doctor’s medical advice.
Sources:
Fletcher, J. (2022, August 15). Why sleep is essential for health. Medical News Today. https://www.medicalnewstoday.com/articles/325353
DePietro, M. (2016, December). Why is sleep important? American Sleep Association. https://www.sleepassociation.org/blog-post/why-is-sleep-important/
10 Top Benefits of Getting More Sleep. (2022, January 5). Health Line. https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important
Dr. Breus, M. (2022, July 14). How Exercise Affects Sleep. The Sleep Doctor. https://thesleepdoctor.com/exercise/
