Struggling to Sleep? You have had a hard day at work, or perhaps had to get up earlier than usual to catch a flight and you can’t wait to get into bed, but when you hit the hay you can’t get to sleep. Many of us suffer from sleep deprivation in the modern age and this can lead to lack of energy, motivation or even serious health issues. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function.
There are a number of tips you can try to help you sleep better.
Reduce Caffeine In-take Late in the Day
Caffeine has many benefits and is consumed regularly by a large percentage of people. It gives you an injection of energy and focus to start the day. However, when consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night.
Caffeine can stay elevated in your blood for 6–8 hours so it is better to not consume it later during the day especially if you have problems sleeping at night. If you do need it then try decaffeinated coffee.
Relaxing Bath or Shower
A hot bath or shower just before bed helps improves sleep quality and has been know to help you fall asleep quicker, particularly older adults. If you do not have time for a bath then just try soaking and washing your feet with hot water.
Change your Bed, Pillow & Mattress
The reason you are probably not getting enough sleep may be due to the quality of your bed, pillow or mattress. Try changing them and see if that makes a difference.
If you are uncomfortable in your bed then that is a big reason why you can’t get any sleep. A bad mattress and pillow can cause back and neck pains. Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.
Exercising can not only improve health but can also help you relax better at night. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.
Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.
Don’t Drink Alcohol
Having a drink too many before bed can negatively effect your sleep. Alcohol has been known to increase the symptoms of sleep apnea, snoring and disrupted sleep patterns. Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
So next time you are thinking of having a few after work just ensure you do not go overboard.
Don’t Eat to Late
Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin. That said, the quality and type of your late-night snack may play a role as well.
In one study, a high-carb meal eaten four hours before bed helped people fall asleep faster (93Trusted Source). Interestingly, one study discovered that a low-carb diet also improved sleep, indicating that carbs are not always necessary — especially if you are used to a low-carb diet (94Trusted Source). So large meals can affect the quality of your sleep however this sometimes depends on the type of meal.
Create a Relaxed Environment
Creating a relaxed environment can help improve your quality of sleep. There are a number of things you can do such as:
- Listen to soothing relaxing music.
- Read a book.
- Try meditating
- Ensure the temperature in your room is right.
- Better lighting.
- Avoid using mobile phones and tablets just before bedtime.
Teas To Help You Sleep
For centuries herbal teas have been used as natural remedies around the world to help you sleep. Having a tea before can help you sleep. Here some teas than can help you sleep:
- Valerian Root
- Lemon Balm
- Magnolia Bark
Need more information? View some of the best herbal teas to help you sleep.
Summary: There you have it, if you are suffering from sleep deprivation then try some of these tips to help improve your sleep.