How to Sleep Better and How to Fall Asleep? Our Top Tips.
New York - ( NewMediaWire ) - November 12, 2020 - Sleep is an integral part of our mental and physical wellbeing. How many times have you felt terrible after a rough night’s sleep? You look and feel so much better after a restful night’s sleep. A lack of sleep can make you irritable and worsen your focus and cognitive abilities. Chronic lack of sleep can lead to severe health conditions and affect vital organs.
Healthy sleep means a healthy body and mind. We spend a third of our life sleeping, so it’s in our best interest to ensure we get the highest quality sleep we can. If you want to stave off disease and even lose weight, optimize your sleep.
Don’t know how? We’re here to help. Check out some of the tips you need to get a good night’s sleep. And if you have any questions, we’ve answered the most frequently asked questions about sleep below.
Tips to Sleep Better
Melatonin is a natural hormone produced by your body to help you fall asleep. Dani Pepper melatonin infused gummies come with 5mg of the stuff that helps you fall asleep. Simply take one up to an hour before you go to bed. They’re Blue Raspberry flavored and suitable for vegans! These gummies are excellent to help you sleep and great for all adults.
- A Good Quality Bed
One of the most significant investments you can make in life is your mattress. You spend over a third of your life or about 50 hours a week on your bed. While cost is often a determining factor, your body will surely pay the price if you don’t get a mattress that’s right for your needs.
Brad Pitt talks about 15 things everyone should know, he says the perfect mattress is key “Don’t spend a lot of money on a big, giant mattress with double padding on both sides and all that. Just go out and buy a normal firm mattress. Then go buy the three-inch Tempur-Pedic pad, the memory foam, and put it on top. I’m telling you, take my tip. It’s the perfect pressure. I take full credit for the discovery. You will sleep in bliss forevermore . . . unless you’ve got a six-week-old.”
Whether it’s firmness or cooling, everyone has their own needs when it comes to a mattress. An effective mattress is comfortable and doesn’t aggravate your spine or have you waking up sore no matter what position you sleep in.
It’s generally recommended that you get a new mattress every decade because mattresses lose their form and are no longer able to provide the same level of support. Plus, technology is constantly improving to help give you a deep and restful sleep.
- Weighted comforter
While blankets and comforters are sleeping essentials, people are just discovering the usefulness of weighted blankets. As the name suggests, weighted blankets are heavier than regular blankets. The additional pressure placed on the body is a form of deep-touch therapy.
People have found that weighted blankets not only induce deep sleep but also reduce stress. Think of the comfort you receive from a hug.
There are more and more weighted blankets becoming available. You can purchase these at different weights and sizes. A rule of thumb is to get a weighted blanket that weighs 10% of your body weight.
- Comfortable Pillow
We often neglect our pillows. It’s usually an afterthought; however, your pillow is essential to your health like your mattress. It’s essential to invest in a pillow that not only supports your neck no matter what position you sleep in but also promotes restful sleep. This may mean temperature control or breathability. The last thing you want is to be tossing and turning all night.
Your pillow must complement your mattress. If you sleep on your side or your stomach, you’ll require a different type of pillow than if you sleep on your back. For example, Fairmont hotel sells their feather pillows for $129 USD.
- Eye Mask
If you like the feel of weighted blankets, a weighted eye mask may be just the thing for you. Its primary purpose is to prevent light from entering your vision, making it perfect for naps. Your sleep/wake cycle is known as your circadian rhythm. Light affects your circadian rhythm.
Many of us use devices before bed, which can affect our circadian rhythm because of the light that they emit. Specifically, the blue light simulates sunlight and can trick your body into thinking it’s daytime. Light also keeps affecting your body even after you turn off your device. Whether from your device or your partner’s device, the light you see before bed can affect you hours after shutting off.
- Harlequin Infused Oil
Harlequin is a well known sativa-dominant strain. It’s highly regarded amongst users for its purported ability to help with sleep. Now it comes infused in a tincture.
Tinctures are discreet and easy to use. Simply use the dropper to squeeze some oil under your tongue, hold it there for 30-60 seconds, and then swallow.
It’s recommended that you take this oil about an hour or two before bed. While it is not a sedative, users report feeling relaxed.
Sleep: Frequently Asked Questions
When should I go to bed and wake up?
Your sleep schedule is entirely up to you. What’s important is that you sleep and wake up at the same time every day. Studies have shown that consistency is key to ensuring quality sleep. Changing what time you sleep and wake up disrupts your circadian rhythm, which can wreak havoc on your physical and mental health. Ideally, you want to wake up naturally, without an alarm clock.
What is melatonin?
Melatonin is a hormone that facilitates sleep. As mentioned earlier, you can get melatonin as a supplement like the Dani Pepper Sleepytime Gummies. People have found that melatonin not only helps to fall asleep but also improves sleep quality. Melatonin is generally safe to use in the short-term; however, you can develop a tolerance. Melatonin can interact with certain medications. Talk to your doctor before using melatonin if you’re using other therapies.
What other natural supplements can I take for sleep?
Studies have found several supplements that may aid in sleep and relaxation: Magnesium (a mineral), Valerian Root (a herb), Lavender (a herb), Ginkgo Biloba (a herb), Glycine (an amino acid), and L-theanine (an amino acid).
How can light help me sleep?
Your circadian rhythm regulates the time you sleep and wake up. Increasing natural sunlight exposure during the day maintains a regular day-and-night circadian rhythm. In other words, you’ll be better able to function during the day and have a more restful sleep during the night.
During the fall and winter months, it might be challenging to get natural sunlight exposure. If this is the case, you may want to invest in light bulbs or special devices that give off artificial bright light. Light therapy is also available for insomnia sufferers.
Why can’t I watch tv or use smartphones and computers before bed?
TVs, smartphones, computers, and electronic devices emit blue light. This type of light is detrimental to your ability to fall asleep. It reduces melatonin so that you have a harder time relaxing.
If you want to use TVs, smartphones, computers, or electronic devices, there are several things you can do:
● Check the settings of your device to see if you can turn off the blue light
● Download apps that allow you to block the blue light emitted by your device
● Use special glasses that block blue light
How late can I consume caffeine in the day?
Many of us enjoy coffee, tea, or soda, which contain caffeine. This stimulant energizes, which is obviously something you don’t want to happen right before you sleep. Caffeine stays in your system for up to eight hours, so if you have it too late in the day, your sleep will be negatively affected. It’s recommended that you don’t drink coffee after 3 pm.
How long before bed can I drink fluids?
If you drink too much before bed, you’re bound to wake up in the middle of the night to relieve yourself. Try using the bathroom 1 hour before going to sleep. You should also not drink anything 1-2 hours before bed.
Does taking a nap help with sleep?
This question is tricky. Short naps can help, but long naps or naps close to bedtime can contribute to poor sleep. Again, your circadian rhythm will get affected by your nap time and duration. Every individual is different, so nap times and durations will vary; however, generally speaking, keep your naps short to ensure a restful night’s sleep.
Does exercise help with sleep?
Exercise is scientifically proven to give you better sleep. It reduces the time it takes to fall asleep, improves sleep quality, and increases sleep time. The caveat is that you shouldn’t exercise too late because you’ll increase your heart rate and produce hormones that stimulate your system.
Can alcohol help with sleep?
There are several reasons not to drink alcohol before bed: it negatively affects your circadian rhythm by decreasing your sleep hormones. Alcohol also disrupts your sleep by promoting snoring and sleep apnea.
What kind of bed and pillow should I get?
These three items work together to create an ideal sleeping environment. If you’re experiencing body aches or poor sleep, it may be because of your pillow, mattress, or beddings.
Think of your bed and pillow as investments in your health. Your bed, bedding, and pillow all contribute to a healthy night’s sleep. That said, this is entirely your personal choice. Only you know the feeling of support and comfort.
How do I make my bedroom conducive to sleep?
How you set up your bedroom is a personal preference, but generally, you want it to be as dark and quiet as possible. You want to eliminate external lights, which can be done with black out curtains. You also want to eliminate as much noise as possible, which too can be done with black out curtains.
You may not want to have a television or computer in your bedroom to take away the temptation of using a device before bed. As mentioned earlier, these devices emit a blue light that can keep you awake.
A clean bedroom gives you peace of mind. You want to reduce as much distraction as possible and keep your room relaxing.
What if my sleep problems persist?
Talk to your doctor if you’re having persistent sleep issues. There could be other health conditions in play like sleep apnea, depression, weight gain, respiratory disorders, and more. Shift workers also commonly have sleep problems because of their irregular sleep patterns.