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Sleep Tips: 8 Steps to Better Sleep

Sleep Tips: 8 Steps to Better Sleep

If you have been feeling irritable or exhausted lately, maybe you should consider improving your sleep quality.

Consider all the things that can mess up your precious night’s sleep – from work stress and family obligations to sudden obstacles such as relationship problems, lost jobs, or health issues. It figures why sometimes it’s hard to get a good night’s sleep.

Often, it is impossible to take control of all the factors that mess up your sleep, but you can adopt good sleep-promoting habits. You can begin with these simple steps.

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1. Plan your sleep and stick with it

Go to sleep and wake up at regular times every day, including on weekends, days off, and holidays. Consistency strengthens your natural sleep-wake cycle and helps improve sleep quality. But be warned: if it takes you more than 15 minutes to fall asleep, give it up and try to relax with something else. Return to bed when you feel tired. If you get too anxious to fall asleep, then it is likely to get even harder.

2. Watch your food and beverages

Avoid going to bed either stuffed or hungry. It is possible that your discomfort will prevent you from falling asleep. You might also want to avoid excessive drinking late at night, or you might be forced to get up from sleep to go to the toilet. Here are some foods you can eat if you’re really craving something before bed.

Be wary of caffeine, nicotine, and alcohol. Caffeine and nicotine are stimulants with prolonged action and can destroy the quality of your sleep. Moreover, although alcohol may seem to bring you closer to sleep at first, it has the potential to ruin it for you later in the night.

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3. Create a bedtime act

Adopt a standard behavioral pattern every night to let your body know it’s time to slow down. Examples include reading a book, taking a shower or a warm bath, or listening to relaxing musing – dimming the lights as well also helps. Activities like these may improve sleep quality by making the transition to drowsiness smoother.

Be careful of including television or other electronics in your bedtime act. There is research showing that exposure to screens and other electronics close to bedtime may adversely affect sleep.

4. Get comfortable

Arrange your bedroom in a way that promotes sleep, which often means dark, cool, and quiet. You can use devices such as earplugs, shades, or a fan to tailor the environment accordingly.

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Your sleep will also be affected by your pillow and mattress. There is no one-size-fits-all approach here, so make your choices according to your own comfort level. If you don’t sleep alone, ensure that both of you have ample room. If there are pets or children in the house, try to limit their access to your bed or forbid it completely. It might even be a good idea to go with a non-toxic mattress.

5. Limit daytime naps

If you go overboard with naps during the day, your nighttime sleep will suffer — especially if you have been having trouble sleeping properly. If you do opt for a daytime nap, don’t let it surpass 10 to 30 minutes, and try to schedule it for midafternoon.

If you have to work at night, these rules regarding daytime napping don’t apply to you. If that’s your situation, try to prevent as much sunlight as possible from entering your room. It will disrupt your internal clock and prevent you from sleeping during the day.

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6. Get more physical in your daily life

Adopting a more physically active lifestyle will improve your sleep quality, helping you sleep faster and deeper. But you need to time it properly. If you engage in physical exercise too late in the day, your energy drive will be too high to fall asleep. If you find yourself troubled by this particular problem, move your exercise routine to earlier in the day.

7. Deal with stress

When you are overburdened with duties and responsibilities, your sleep might be adversely affected. To overcome this, try to manage stress in a healthy way. The basics work: organize yourself, prioritize properly, and set tasks and sub-tasks. Don’t be afraid to take a break if you feel like it. Socialize with friends and blow off some steam. Before getting to sleep, make a note of all your loose ends so that you can work on them tomorrow.

8. Don’t be afraid to see a physician if you need to

Sleepless nights are something that we all experience now and then. But if this has become a constant nuisance for you, contact your physician. Finding and treating any hidden causes can help you sleep the way you deserve.

Featured photo credit: Olichel via pixabay.com

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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