10 Best Ways to Sleep For Instant And Deep Sleep
When most people think about the things that they can do to improve their health, exercise and eating healthy are often at the top of the list. While those are absolutely great ways to support a healthy lifestyle, sleep is incredibly important for your overall health and wellness. According to the National Institute of Health, 1 in 3 American adults do not get the recommended amount of sleep needed for optimal health. Restful and deep sleep is definitely something that can be difficult for many people and many struggle with falling asleep. Keep reading below for lots of great tips for the best way to sleep so you can wake up feeling rested and ready for your day.
Without enough sleep, your body cannot run optimally. You can struggle with focus, attention, suffer from mood problems and more. Chronic lack of sleep can increase your risk of obesity, cardiovascular disease, diabetes and even decrease your immune system response. Research has shown that most adults need 7 to 8 hours of sleep each night to be well-rested. Sleep is one of the cornerstones to good health and it’s so important to work towards finding the best ways to help you sleep better so your body has plenty of rest and recovery time to be your best.
Sleep is one of those things that can feel burdensome or elusive to many. Many struggle to fall asleep or have a hard time falling into a deep and restful night of sleep. Our current lifestyle of go-go-go, increased amounts of stress and being attached to our phones 24/7, certainly hasn’t helped when it comes to making sure that we’re getting enough sleep. While there is no one proper way to sleep as sleeping is highly individual for each person, there are many tips and hacks that can help you sleep better.
10 Best Ways to Sleep For Instant & Deep Sleep
For more ideas on the best way to sleep and how to have a more deep and restful night of zzz’s, check out the tips below for a good night of sleep:
1. Stick to a Routine
Sticking to a consistent wake and sleep cycle is so incredibly important for preparing your body for rest. By being consistent with your sleep, including sticking to a similar sleep-wake time on weekends, you allow your body’s natural circadian rhythm to function properly which leads to deeper and more restful sleep. Over time your body will naturally fall into a routine of falling asleep and waking up at the same time every day and you’ll spend less time tossing and turning waiting to fall asleep at bedtime.
2. Increase Bright Light During The Day
Natural sunlight and bright day light is pivotal in helping get the best sleep possible by helping to regulate your circadian rhythm which will help you sleep better. To increase your bright light exposure during the day, open your blinds in the morning to let that natural light shine in and aim to get outside every single day.
Aim for 30 minutes of exercise every day, but make sure that it’s not too late in the day. Exercise is a great way to relieve stress and studies have shown that those who exercise often fall asleep quicker at night. Try to exercise earlier in the day and not within 3 hours of bedtime as it can increase alertness and be stimulating, so save those workouts for mornings or early afternoons.
4. Create a sleep sanctuary
Set yourself up for success and for healthy sleep by creating a sleep sanctuary. A few great tips to set up an ideal sleep environment that leads to healthier sleep are:
Aromatherapy can be a great way to sleep better and fall asleep quicker. Diffusing sleep-inducing and relaxing essential oils can be incredibly releasing and signal to your body that it’s time to settle down and fall asleep. A few great essential oils to try for sleep are: lavender, bergamot, sandalwood, cedarwood and chamomile. You can even make your own sleep spray.
Blackout shades and limiting the light in your room is a must for deep sleep
Limiting outside noises that can disrupt sleep can be super helpful. A white noise machine or even just running a fan can be helpful for facilitating more restful sleep.
If you’re not comfortable, you aren’t going to sleep well. Consider upgrading your mattress and invest in comfortable sleepwear and bedding that keeps you warm without overheating.
5. Avoid Blue Light
Blue light is a huge culprit in preventing many people from falling asleep at night. One of the best ways to encourage sleep, is to limit the use of technology before bed. Scrolling on your phone before bedtime is a major time suck and the blue light emitted from these devices is stimulating and tricks your brain into thinking that it’s day time. At the very least, wear blue light glasses to block blue light.
6. Avoid Caffeine & Alcohol
Coffee, sodas, some teas and even chocolate contain caffeine which can keep you up at night if you enjoy them too close to bedtime. Refrain from consuming food and drinks with caffeine for at least 6 hours prior to bedtime. A hot cup of chamomile tea is a much better option for an evening drink to sip on.
While alcohol may officially make you feel more relaxed, drinking alcohol near bedtime can actually cause you to remain in a lighter sleep resulting in loss of deep and REM sleep.
Grab that hot cup of decaf tea, get cozy and grab a notebook. Taking a few moments before bedtime to jot down a few things you’re grateful can be a positive way to end your day. Another option is creating a “worry list” if you’re someone that has a hard time settling in at night with so many items on your mind. Writing down all those things “cluttering” your mind can decrease stress and get those worries out of your head.
8. Meditation & Breathwork
Meditation and breathing exercises are great options that help relax the body, slow the heart rate and calm the mind to prepare for sleep. Breathwork and meditation can greatly decrease the amount of time it takes to fall asleep at night and also decrease stress.
9. Gentle Yoga
Even just a few minutes of gentle yoga and stretching before bedtime, can help slow and settle the mind to prepare for sleep. Pair gentle yoga with meditation and breathwork for a calm mind and body to help you sleep better.
These are so many supplements that can be helpful when it comes to sleep struggles and getting a healthy night of sleep. A few supplements that can be helpful for sleep are melatonin, valerian root, CBD and tryptophan. As always, chat with your doctor before using.