How to sleep better?
Can't fall asleep? Learn simple ways to make your sleep deeper and more relaxing.
How did you sleep tonight? Was your sleep deep, restorative, and your morning crisp and full of energy? If not, and there are more days like today, your health can suffer a lot. How to sleep better is a question that many people ask themselves. In this day and age, when everyday stress and strain can interfere with a good night’s sleep, it’s important to know the techniques that will help you recover during the night.
Your New Routine for Deep Sleep:
1. Increase your exposure to bright light during the day.
The natural clock that governs biological processes in our body is the circadian rhythm, the good condition of which is maintained by bright or sunny light, its amount and color.
Studies show that in people suffering from insomnia, exposure to bright light improved the quality and duration of sleep. It also reduces the time it takes to fall asleep by 83%.
Pay attention to what kind of environment you’re in during the day and try to take advantage of as much natural light as possible.
2. Reduce your exposure to blue light in the evening!
Did you know that the majority of the population is exposed to the effects of blue light after dark due to the screens of electrical appliances?
This color deceives our brain by sending it a signal that it is noon, not evening.
Exposure to light after dark reduces levels of hormones such as melatonin, which help you relax and fall into a deep sleep.
There are several common methods to reduce blue light exposure at night. Here are some examples:
- Wear glasses that block blue light. We recommend glasses from the Polish brand Eyeshield – link
- Download an app like f.lux to block blue light on your laptop or computer.
- Install one of the apps that block blue light on your smartphone. These are available for both iPhones and Android models.
- Stop watching TV and turn off the blue light 2 hours before going to bed.
3. Avoid caffeine in the second part of the day.
Caffeine can remain elevated in the blood for 6-8 hours. Therefore, drinking large amounts of coffee after 3–4:00 p.m. is not recommended, especially if you have trouble sleeping.
If you’re in the mood for it in the late afternoon or evening, opt for the decaf option.
4. Supplements for deep sleep.
Glycine is naturally found in protein products – especially in broths cooked for a long time on bones or gallatos. For better results, it can be supplemented. Studies indicate that taking 3 grams of the amino acid glycine can improve sleep quality.
Valerian (valerian root) toss pop up with tea:
Valerian, or valerian root, helps to fall asleep and is also an effective remedy for moderate insomnia.
Studies show that CBD has a calming effect on the nervous system. CBD can also improve mood because it affects the serotonin system. Results vary from person to person and depend on the type of product and dosage.
Melatonin. If you don’t have big trouble sleeping, it’s recommended to stimulate your body’s natural production of melatonin m.in. healthy living hygiene and the other techniques mentioned in the article, such as limiting or completely blocking blue light after dark. For those who are not satisfied with this or do not have the opportunity to take care of better sleep hygiene (e.g. by night shifts at work), melatonin supplementation may be a good choice.
Melatonin can improve the overall quality of sleep, make it longer, shorten the time it takes to fall asleep (sleep latency), also in people with sleep disorders.
link to research (8)
Tryptophan or a protein meal for dinner.
Yes, the amino acid “turkey dinner” really does make you drowsy! Tryptophan is converted into one of the forms of serotonin 5-HT. One of the functions of 5-HT is to induce lethargy and drowsiness, as it acts as a precursor to melatonin in the pineal gland. When it comes to supplementation, according to research, 1 gram of tryptophan is enough to improve both the quantity and quality of sleep.
5. Don’t eat late at night!
Eating late at night can negatively affect both sleep quality, increased appetite in the evening, weight maintenance problems, and the natural release of HGH (growth hormone) and melatonin.
The quality and type of your late-night snack can also play a role.
Ben Greenfield, a well-known biohacker, writes on his blog:
According to research, around sunset, the hormone leptin is released from fat stores. If your circadian rhythm is synchronized and leptin is able to do its job properly, it can actually switch your body to use fatty acids, suppress your appetite, and control it late at night. In contrast, excessive exposure to light and hearty evening meals can actually inhibit its release.
Cutting down on large amounts of late-night snacks and tapping on your phone screen is a good idea if you want to normalize your circadian rhythm.
Assuming you haven’t been drowning in the artificial light of televisions, cinema screens, computer screens, smartphones, e-readers, and bright light bulbs, and that you’ve equipped your sleep environment with light-blocking devices such as sleep masks and blackout curtains, your body begins to secrete melatonin around 10:00 p.m. It allows him to sleep and regenerate, shutting down brain activity to allow neurons to repair. It pulls oxygen and needed hormones out of muscle tissue and other cells and generally hinders physical activity and makes it easier to fall asleep.
A vicious cycle of poor sleep, fat gain, and nighttime cravings is created when you are tempted to snack from sunset to bedtime. Snacking causes fluctuations in blood glucose and high insulin levels, leading to a decrease in leptin sensitivity. If leptin is not around, there will be a risk of a lot of cravings and hunger before falling asleep as a result of certain biochemical processes.
Does this sound familiar to you?
6. Relax and quiet your mind before bed.
Studies show that relaxation techniques before bed improve the quality of bedtime. They are also commonly used to treat insomnia. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
Maybe these methods will bring great results for you as well? Give it a try, find the best option to support your sleep!
7. Exercise regularly — but not before bed!
Exercise is one of the best science-backed ways to improve your sleep and health.
They can improve all aspects of sleep and are also used to reduce the symptoms of insomnia.
In people with severe insomnia, exercise has had more benefits than most medications. They reduced the time it took to fall asleep by 55% and the feeling of anxiety by 15%, while increasing total sleep time by 18%.
While daily exercise is crucial for effective sleep, doing it too late can cause trouble falling asleep.
This is due to the stimulating motor action, which increases the alertness of our body and stimulates it.
Which of the methods mentioned in the text have worked for you? What haven’t you tried yet? Do you have your own proven ways to sleep better? What have we forgotten? We invite you to share your insights with our community here: THE GROUP to which you also belong! Thank you for the time we spent together, we hope you get the most out of it! To read!