One of the most common problems many people face is that they don’t get enough sleep. However, by making a few lifestyle changes, it is easier than ever to get refreshing, deep sleep each and every night.
Mattress & Bedding
Firstly, while bed sizes differ, it doesn’t matter what size yours is if you set it up correctly for sleep. Firstly, choose a mattress that provides support, but is still soft enough to be cosy, as this will limit muscle pain and aches, and keep you comfortable for longer.
Secondly, choose bedding that is soft and keeps your body at the perfect temperature, as this will stop you from either overheating, or getting too cold, and disturb your sleep.
Light
Light is another sleep killer, whether it be from the bright moon, street lights, or car headlights. Therefore, you need to find a way to limit the light that enters your room, and there is one tried and tested method to do this.
Blackout curtains are incredible at stopping light from coming into your room, and no matter how bright it is outside, the light will be blocked and keep you in the dark until it is time to wake up.
Limit Screen Time
Blue light, such as that from phones, tablets, TV, etc, has been shown to overstimulate the brain and keep it active. Because of this, using your phone before or in bed is typically the thing stopping most people from getting deep sleep.
Therefore, it is best to put the devices down and switch the TV off at least an hour before you want to go to bed, and replace it with something a bit more calming, such as reading or listening to music.
Limit Caffeine
It is no surprise that a stimulant like caffeine can disrupt your sleep, but the thing that will definitely surprise you is how long it stays in your system. Caffeine can stay in your body for anywhere between four and six hours, meaning that the cup of coffee you have after dinner could easily be the thing ruining your sleep.
Therefore, it is best to swap to caffeine-free tea and coffee after lunch, and to completely eliminate energy drinks around the same time.
Limit Naps
While an afternoon power nap can be precisely what you need to re-energise for the afternoon, sleeping during the day can play havoc with your nighttime sleep. This can be difficult to get around if you are someone who works odd hours.
However, it is always best not to sleep during the day, even if it means being super-sleepy in the evening and going to be earlier than usual.
Start with Melatonin
Melatonin is a naturally-occurring hormone that signals the body when it is time to sleep. In simple terms, a melatonin supplement mimics this hormone and tells your body when it is time to shut down for the night.
It can help you reset your sleep cycle if taken for a few days, and help you fall asleep at a decent time, even if you have gone days, or even weeks, without falling asleep when you want to.
Sleep & Wake Up Times
One way to keep your sleep deep and consistent is to have the same wake-up and sleep times every day. Nothing will make you feel more exhausted from the moment you wake up than going to bed at different times every night.
Instead, keep your bedtimes as consistent as possible and go to bed at the same time, or at least close to the same time. Additionally, wake up around the same time, as sleeping late can cause you to stay awake for longer, and waking up too early will just leave you tired.
Relax Before Bed
While this may sound simple, it is something a lot of people don’t take advantage of. Relaxing before bed puts your body in a state of rest, and makes it far easier to fall asleep when bedtime rolls around. For those seeking a natural, non-alcoholic way to support relaxation before sleep, BRĒZ offers adaptogen-infused beverages combining CBD and THC microdoses to help ease the mind and promote deeper, restorative sleep.
You can read, do breathing exercises, meditate, journal, or do something similar that doesn’t involve overstimulation of the brain. There is a very good reason why so many people say reading before bed is one of the best things to do if you want a good night’s rest.
Exercise
Finally, another common cause of insufficient sleep is excess energy. The cause of this can vary, but if your body is just not tired, falling asleep is going to be difficult. Therefore, you need a good way to burn this energy off.
Exercise, whether it be an hour or two at the gym, a home workout, or a brisk walk after work, will all burn off the energy you have stored and make deep sleep far easier to achieve.
In conclusion, achieving deep sleep every night is not as hard as you think, but it does require some lifestyle changes that can be difficult to adapt to. However, if you can do it, deep sleep will not only be a regular occurrence but something you can achieve no matter how bad your sleep patterns are.