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10 Smart Tips To Help You Get A Complete, Peaceful Sleep

10 Smart Tips To Help You Get A Complete, Peaceful Sleep

Do you take hours to fall asleep? Have you ever had a full night’s sleep and felt completely miserable afterwards? My sister has a horrific time sleeping – she rarely does. When she manages to get some shut eye, she sneaks in either 2-4 hours… or 14 hours. It’s bad. Various therapists and sleeping experts couldn’t help. All they wanted to do was prescribe her sleeping meds.

1. The Dangers of LED

Screens (in most cases a smartphone) are the #1 reason why people can’t sleep. Blinded by the blue light in LED screens, our brain shuts down the release of melatonin. Melatonin is known as the “sleep hormone,” which controls our body clock. iPads, phones, TVs, laptops – anything with a screen must be eliminated.

If you’re prone to waking up in the middle of night, grabbing your device and checking social media for a minute or two, you won’t find it a good way to doze back asleep. Resist the urge to grab your smartphone or laptop and assess why you think you woke up in the first place.

2. Nap During The Day

Believe it or not, 20-minute power naps have been shown to drastically increase productivity in the workplace. Even if you’ve had your body’s sleeping allocation for the day, naps increase alertness, creativity and enhances our mood.

3. Stick To A Sleeping Schedule

Adjust your biological clock and help it do what it’s meant to, by going to sleep every night at the same time, if it can be helped. A stable sleeping pattern aligns your bio-clock to recognise when it is time to sleep. This is crucial towards ensuring a full night’s luxurious sleep.

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Sometimes, sleeping schedules go astray. That’s life – things happen. Try your best to get back on track as soon as time permits.

4. Chow Down The Right Foods

Serotonin and melatonin are neurotransmitters that help you sleep. To get those transmitters, your brain needs tryptophan, an essential amino acid found in turkey. Turkey is loaded with tryptophan – which could explain why you feel incredibly sleepy at Thanksgiving and Christmas dinners.

Other foods that send you to sweet dreamland are:

  • Eggs
  • Lentils
  • Beans
  • Red meat (beef, lamb, pork)
  • Reduced fat mozzarella
  • Pumpkin and squash seeds
  • Chicken breast

(Basically, all muscle-building staple foods that are high in protein.)

5. Maintain Silence

Whether your loved one is snoring away, the neighbours are noisy, your house guests are in the other room chatting away, or your family is blaring the TV, some noises never stop.

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Short of letting everybody in your house know that you’re trying to sleep, consider purchasing quality custom-made earplugs. If those are a no go, have a look for sleep-specific noise-cancelling headphones. Be sure the ‘phones are fit for sleeping in.

6. Exercise Regularly

Regular cardiovascular exercise (running, swimming, burpees, etc.) dramatically improves the quality and duration of your shut-eye time. The body needs only 30 minutes of intense aerobic exercise for our body heat to remain high. It stays high for around 4 hours.

During your body’s cool down period, your brain will be receiving frequent signals that it’s time for sleep. This is made possible through the release of melatonin, the sleep hormone (I’ve talked about melatonin so much because it is that important for a good night’s rest.)

7. Stop Worrying About The Future

Not being able to turn off our minds is a giant problem. They’re a dial that can’t be turned off. I used to worry about things like…

  • What’s going to happen tomorrow
  • Replaying conversations in my head
  • Fretting over goals I hadn’t reached
  • Wondering why am I not where I want to be in life

I’m not alone in experiencing those feelings. These fears hang in the balance of many people’s minds. A way to clear the air and form a response for them is to simply jot them down. You can jot them down in a journal, notebook, stationary pad, etc.

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Writing down every one of your woesome thoughts, by hand, empties the mental clutter so you can have a spiritually nourishing slumber. This steers your mind clear of thinking about them.

Another thing you can do (while we’re on the subject of cleaning) is to shower and brush your teeth. If you feel dirty you’re going to obsess about it – just as you would with your mental “clogs”.

8. Tense Yourself To The Limits

Relax your muscles by tensing them as hard as you possibly can (without straining yourself), holding them for a few moments, and then release the tension. This form of muscle relaxation (which also fights stress), usually accompanied by rhythmic breathing, helps relax the mind as well as your body. Try it tonight while you’re lying on your back. (You aren’t going anywhere, are you?)

9. Thermostat

Most studies demonstrate that room temperatures of between 62 to 70 degrees Fahrenheit (17-21 degrees Celsius) seem to work best for sleeping. The reason is that our core body temperature drops at night. In fact, this drop is a signal to the brain to say goodnight. A warm room can inhibit this process.

10. Optimize Your Bedroom

Where you sleep has just as much importance as what you do to prepare for bed. I’m sure you’ve heard by now that the bed should be reserved for a deep night’s natural sleeping and love-making. Which is fine – however, how much stock have you put into the rest of your bedroom?

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It’s been well-known that a messy, untidy room piles stress on our psychological well-being. Here are a few ways you can maximise your bedroom’s good vibes for a comfier sleep starting today:

  • Control your internal clock by keeping the room dark (this means NO screens of any kind). The hypothalamus (responsible for your inner clock) releases cortisol when light is detected. As a result, your body temperature raises, and your wakefulness is restored.
  • Clean the clutter: using a closed hamper to keep piles of clothes from your view does a lot for maximising your sleep.
  • Keep pillows full and fresh by replacing them every 1-2 years.
  • Use YouTube for bedroom organisation tips

Consider some of these techniques (or all of them!) when you’re about to hit the hay tonight. Don’t put yourself through another catastrophic sleep by waiting until tomorrow. Stop being miserable in your day-to-day and do something about your sleep habits. Your mind, body and life health (and friends) will thank you for choosing to make a positive difference. It certainly has in my beloved sister’s sleep schedule in no time at all.

Featured photo credit: Wokandapix via pixabay.com

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Maya Levine

Passionate Writer & Researcher

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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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