How To Get A Good Night’s Sleep To Boost Overall Wellness

Sleep is essential for human survival. Read on to learn more about why it’s so crucial for your health and how you can improve your sleep!

RELATED: HOW LONG SHOULD YOU NAP? | A GUIDE TO HEALTHY SLEEPING HABITS

Importance of Good Sleep

Sleep is one of the most critical factors for a healthy body. Sleeping well can help the brain to clear cellular data and repair damaged brain cells. After a good night’s sleep, the mental process will be 50% better, the ability to learn will increase, and the mood will be stabilized.

Health Benefits of Good Sleep

Body Weight

It has been reported that sleep is strongly linked to weight gain. Children and adults who do not get enough sleep have a higher risk of obesity. Sleep deprivation causes poor mood and reduced motivation to work out, which are also factors for developing obesity.

It’s also known that those with sleep deprivation tend to eat more calories than those who get adequate sleep. Sleep deprivation causes poor appetite regulations and disrupts the daily fluctuations in appetite.

Concentration & Productivity

Sleep deprivation affects the brain the same way alcohol does, impairing concentration, problem-solving skills, memory, decision making, etc.

Exercise Results

Getting an adequate amount of sleep helps exercise performance as it improves speed and mental being

Reduced Risk for Diseases

People with sleep deprivation have a higher risk of getting chronic diseases and stroke compared to those who get enough sleep. Sleeping less than 7-8 hours also causes symptoms of prediabetes and adverse blood sugar.

Mood

Sleep deprivation is highly related to mental issues. 90% of those who suffer from depression have reported that they’re struggling to sleep at night. Poor sleep is also linked to an increased risk of suicide.

Immune System

Sleep deprivation can cause the immune system to get weak, making people more vulnerable to diseases such as a common cold.

How To Sleep Better

As mentioned before, there are adverse effects of not having a good night’s sleep. Here are some tips to sleep better.

Light Exposure

The human body has a circadian rhythm, which is also known to be the internal clock that affects your brain, body, and hormones. It tells your body when it’s time to wake up and go to bed. Getting natural sunlight during the day is beneficial for your body. It boosts energy during the day and helps sleep better at night.

But light exposure at night has negative effects. Exposure to light at night will have your circadian rhythm confused, making your body think that it’s still day time. 

To sleep better at night, try getting more sunlight exposure during the day and turn off bright lights 2 hours before bedtime. Try wearing blue light blocking glasses.

Caffeine

Caffeine has many benefits for health. It can help boost focus, energy, and physical performance. But if it’s consumed late in the day, it activates the nervous system, preventing the body from relaxing. 

Caffeine can stay in the bloodstream for 6 to 8 hours, so drinking coffee late afternoon can cause sleeping problems for those who are sensitive to caffeine.

Taking Naps

Taking short naps during the day is known to be beneficial for health. But avoid taking long naps because it can cause your internal clock to get confused and make it difficult to sleep at night. 

Day time naps should be 30 minutes or less.

Supplement Treatments

Melatonin is known to be the primary sleeping hormone, telling your brain when to sleep. Melatonin supplements are widely used in insomnia treatment.

Glycine is thought to improve sleep quality.

Magnesium can help the body to relax and make it easier to fall asleep.

Lavender is known to be a stress-relieving herb, and it can improve sleep quality. 

Make sure to consult a specialist before trying these supplements and try only one supplement at a time.

Bedroom Setup

Bedroom setups can also affect sleep quality. To improve your sleep quality, try eliminating bright lights and noise. Keeping a tidy and clean bedroom can help fall asleep faster. 

Bedroom temperature can also profoundly affect sleep quality. Make sure you arrange the bedroom temperature at a level that is comfortable for you.

Relax

Relaxing before bedtime is very beneficial for sleep. Taking a shower, reading a book, or other self-care activities can help you sleep better.

While relaxing, make sure you do not consume carbs because carbs can make it difficult to fall asleep. Carb consumption should be avoided at least 4 hours before bedtime.

For a healthy body, getting good sleep is as essential as eating well and exercising. Without taking care of your sleep, it will be almost impossible to achieve optimal health.

Tell us your opinion in the comments section! How do you take care of your sleep?

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