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Last Updated on December 18, 2020

How to Sleep Through the Night and Get Good Rest

How to Sleep Through the Night and Get Good Rest

“Healthy sleep is an essential part of our life as regular exercise and healthy diet”

. A good sleep directly affects our mental and physical health and also linked to better cognitive function, lower rates of inflammation and heart disease. It is also directly related to daytime energy, productivity, emotional balance, and even your weight. Contrary, people having poor sleep at night may have a higher risk of heart disease. It may also cause depression, confusion in day activities, anxiety and even memory loss.

Poor sleep may also lead to weight gain and increase disease risk in both adults and children. Much research also shows that poor sleep has instant negative effects on your hormones, exercise performances, and brain functions. Many people are facing sleeping disorders in the world and some of them even know about that. Also, many of us regularly toss and turn at night, struggling to get the sleep we need.

There are all kinds of things that can disrupt your sleep like your daily schedule, your working hours, certain medications, an uncomfortable sleep environment, or changes to your normal sleep schedule (like jet lag or a different work schedule) can make it harder to nod off, too.

Why Do I Keep Waking up at Night?

If you keep waking up at night, it could be caused by various things. Let’s take a look at some of the most common reasons:

1. Sleep Apnea

It is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. This is a common reason for waking in the middle of the night. It causes shallow breathing, which may cause a person to wake up several times per night. Some people are not even realized that their sleep is interrupted or break. A person who has sleep apnea may notice symptoms such as:

  • Headaches in the morning
  • Gasping for air at night
  • Daytime tiredness
  • Snoring
  • Difficulty concentrating during the day
Treatment and Remedies

If sleep apnea is a cause or likely to cause frequently waking up in the middle of the night, a healthcare provider/doctor will probably refer the person to a sleep center. They may also advise or recommend a treatment plan to address sleep apnea.

Best treatment options available are undergoing surgery, using airway pressure devices, or trying oral appliances that help open the airways.

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2. Insomnia

It means a condition wherein a person finds it difficult or impossible to fall or stay asleep or Waking up in the middle of the night is called insomnia, and it’s a common problem. People who have insomnia don’t feel as if they get enough sleep at night. It may have many possible causes like-stress, anxiety, depression, poor sleep habits, daytime tiredness, etc.

Its symptoms include:

  • Difficulty falling asleep
  • Frequent wake-ups during the night
  • Waking up too early in the morning
  • Daytime sleepiness
  • Difficulty concentrating
  • Irritability
Treatment and Remedies
  • Start doing meditation or yoga
  • Do not eat heavy or spicy meals before bed
  • Doing regular exercise
  • Do not nap during the day
  • Make your bedroom conducive to sleep

3. Anxiety, Stress, Depression, or Worry

These can cause insomnia. Yes, it is so true that insomnia can cause because of these conditions. Both anxiety and depression makes it difficult for a person to calm their mind or shut down their thinking processes. This can make it hard for a person to fall asleep and stay asleep.

Treatment and Remedies

People suffering from these conditions should consult with their health care providers or doctors. Home remedies or techniques for anxiety and depression are:

  • Playing/listening to soft songs or calm music.
  • Exercising regularly
  • Reducing the number of tasks to do
  • Meditating
  • Creating a calming environment in the bedroom

4. Consuming Caffeine Late in the Day

Caffeine is a tonic that can make it harder to fall asleep. A single dosage can increase focus, energy and sports performance.

However, when consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night. So stop consuming more caffeine in a day to get better and calm sleep at night.

5. Your Exposure to Light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain produces more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more conscious.

Exposure to bright lights just before bed might affect your quality and quantity of sleep. So turn off all mobile screen lights before bed and avoid all artificial lights before bed, it helps you fall asleep at night.

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6. Indigestion

Eating some spicy food, junk food or unhealthy food just around bedtime can also create sleep issues. Indigestion causes uncomfortable bloating and gas make it difficult to fall asleep at night and even and it may wake someone up in the middle of the night.

To avoid the indigestion problem,  eat healthy and light food at night. If you want to eat heavy or spicy food, do it earlier in the day and not before or around bedtime. This may help you to have good sleep at night.

7. Your Bedroom/Sleep Environment

One of the possible reasons that you are not getting enough sleep is that your bedroom environment is not properly optimized. Factors include the temperature, noise, external lights, and furniture arrangement, etc.

You can improve the sleep environment by doing these:

  • Minimize disturbing or external noises
  • Keep it dark and cool
  • Ban work from the bedroom
  • Reduce light and artificial lights from devices like alarm clocks
  • Make sure your bedroom is a quiet, relaxing, clean and enjoyable place
  • Don’t overheat your bedroom temperature

How Do I Stay Asleep Through the Night?

To stay asleep through the night and get some good rest, start trying these:

1. Take a Warm Bath

Just before or around bedtime, take a warm bath, it helps to drop down the body temperature and may help you to feel tired. It can also help you to relax and calm and slow down, so, you are ready to go to bed. Studies show that they can improve overall sleep quality and helped people get more deep sleep.

2. Make a Habit of Regular Exercise or Can Do Meditation or Yoga

If you are spending your whole day watching TV, playing games on mobile phones or tablets, etc, it can make you lazy and inactive. And this usually makes it pretty difficult to fall asleep at night.

Active people tend to get better sleep at night.[1] Hence, by exercising or doing yoga, you can reduce stress and anxiety—which in itself might help increase sleep time by more than 20%.

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Don’t do exercise just before bedtime though, it could affect sleep.

3. Eat Healthy Foods to Promote Sleep

Make a habit of eating healthy foods and fruits and avoid eating spicy food, junk food.

To help you sleep better, you can eat these:

  • Cherries
  • Bananas
  • Low-fat cottage cheese
  • Salmon
  • Toast
  • Kiwi fruit
  • Spinach

4. Improve Your Sleep Environment

As mentioned in the last section, a peaceful and good sleep environment sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.

Make sure your room temperature is not too cold or hot as it affects your sleep too.

To get good quality sleep, do these things:

  • Keep your room cool
  • Keep noise down
  • Make sure your bed is comfortable
  • Reduce all external noises like traffic noise, etc.

5. Create a Bedtime Routine

Going to bed and waking up at the same time every day helps to fall asleep quicker. And to bring that feeling of sleepiness, it helps to have a quiet bedtime routine.

Bedtime routines have two serve purposes: it is meant to be relaxing and calming, not so exciting, and it helps to form a behavioral association and gives signals to the brain to feel you sleepy.

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Here’s How to Build a Good Bedtime Routine That Makes Your Morning Easier.

6. Take Time to Relax and Calm Your Body

Take a deep breath before going to bed, calm and relax your body. It helps to reduce all-day stress and calm down your mind which may make you fall asleep fast. If you watch TV around bedtime or use mobile phones, switch it off for some time and calm yourself down before going to bed.

7. Rule Out a Sleep Disorder

An underlying health condition may be the cause of your sleep problems. One of the causes is sleep apnea which causes inconsistent and interrupted breathing, and disturbs your sleep at night. People with this disorder stop breathing repeatedly while sleeping. If you any have symptoms of this disorder, you must consult a doctor immediately.

The Bottom Line

Sleep plays a crucial part in your health. Conserving energy, healing the body, consolidating memories, and regulating emotions are some of the key reasons why we sleep. Studies say that due to inadequate sleep, obesity risk is increased in children by 89% and in adults by 55%.[2] Other research concludes that sleeping less than 6 hours per night enhances your risk of developing heart disease.[3]

So besides nutrition and exercise, sleep is a major pillar of overall health and well being, and you should take steps to ensure that you always get a good night’s sleep.

More Tips to Help You Sleep Better

Featured photo credit: pixabay via pixabay.com

Reference

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Published on February 26, 2021

8 Best Natural Energy Drinks For An Instant Energy Boost

8 Best Natural Energy Drinks For An Instant Energy Boost

Need an energy boost? Don’t reach for that soft drink! Sure, the sugar and caffeine might make you feel more energized, but that feeling is only a temporary spike in blood sugar. When it wears off, you’ll crash—and feel even worse than before!

The good news is that there are plenty of natural energy drinks that can ramp up your energy levels without spiking your blood sugar. That means no energy crash and no empty calories. Many of these drinks can even be made at home, so you can easily avoid the added sugars and artificial ingredients.

Here are eight of the best natural energy drinks you can try (and make) for yourself at home.

1. Kombucha

Kombucha is a fermented tea made with a SCOBY (symbiotic culture of bacteria and yeast). Kombucha has a long list of health properties: B vitamins, glucuronic acid (a detoxifier), and loads of antioxidant-rich polyphenols. But what kombucha is best known for is its probiotic bacteria and acetic acid, which have been shown to boost energy levels.[1]

Probiotics play a huge role in energy production. Studies suggest that by improving the balance of healthy bacteria in your gut, your “friendly” bacteria will be better able to break down the nutrients in the food you eat.[2] This means you’ll get a natural energy boost from eating the right foods!

Acetic acid has even been shown to increase your metabolism, which means you’ll be using calories from food more efficiently. Acetic acid is the only short-chain fatty acid to reach the systemic circulation in significant amounts where it provides energy for muscles and other tissues. It’s also non-insulinogenic, which means it won’t give you a blood sugar spike.

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You can brew kombucha yourself at home by obtaining a SCOBY, or you can buy bottled kombucha in a store. Just make sure you buy the real stuff![3]

2. Oolong Tea

Poor energy levels can be reversed with a delicious cup of oolong tea. This ancient Chinese beverage is also known as “black dragon tea,” and it’s packed with catechins similar to those found in green tea. These catechins work by promoting your body’s ability to break down fat, which can boost energy levels.

Studies suggest that the catechins in oolong help your body to use fat cells for energy, while the mild caffeine content can give you a quick boost for getting through the day. It’s also been found that drinking full-strength oolong tea may increase energy expenditure and fat oxidation by 12%, which means you’ll be better able to obtain energy from food. It may even help with weight loss![4]

You can make oolong tea with tea bags or loose leaves. Try blending it with green tea for an added boost!

3. Green Tea

Famous the world over, green tea is a powerhouse of health benefits and is often included in the list of beverages used by athletes for extra energy. The caffeine content of green tea is mostly responsible for its energizing benefits. Studies have shown that a regular cup or two of green tea can boost your metabolism and maintain healthy energy levels throughout the day.[5]

Moreover, green tea is believed to increase fat-burning by encouraging your fat cells to release fat, then stimulating your liver’s ability to convert that body fat into energy. This is particularly helpful for weight loss! Try drinking green tea throughout the day to keep your metabolism ticking and your brain active. A cup or two before a workout could also contribute to your endurance and stamina.

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4. Kvass

Kvass is another fermented food, like kombucha—but it’s made from rye bread.[6] This traditional Slavic and Baltic drink is actually known as “black bread,” and it’s still enjoyed in many Eastern European countries.

Kvass can be flavored with fruits, such as strawberries and raisins, or with herbs, such as mint. Traditionally, kvass is served unfiltered with its natural yeast content, which adds to its unique flavor. It’s a good source of B vitamins, which help your body produce energy. Kvass also contains lactic acid and simple sugars, which can be helpful for a quick boost.[7]

Like kombucha, the fermenting process of kvass allows for beneficial bacteria that may improve your digestion. This means you’ll be better able to absorb the energy content of foods you eat. Kvass can also be made with beetroot, which boosts its nutritional content and has excellent benefits you’re your gut microbiome. Beets are a good source of folate, vitamin C, potassium, iron, and phytonutrients. These are made more bioavailable when fermented into kvass!

5. Matcha

Matcha is one of Japan’s most revered beverages. It’s made by crushing green tea leaves into a fine, bright green powder before being mixed in with hot or cold water. This process helps to retain many of the natural antioxidants and other nutrients in the leaves.[8]

The matcha tea bushes are grown in areas out of sunlight, which delays photosynthesis and slows the growth of the plant. The result is a higher concentration of chlorophyll, a powerful detoxifier, and a good energy source.

Drinking matcha means you’re drinking the whole leaf—all the natural caffeine and antioxidants. The nutritional content is thought to be almost 10 times greater than traditionally steeped green tea! Best of all, matcha provides the energy that comes on gently, rather than the “hit” that coffee supplies.

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6. Coconut Water

Coconut water may be 95% water, but it’s still a great source of energizing minerals. Coconut water is the clear liquid found in green coconuts, and it’s a naturally sweet and refreshing drink.

Coconut water is a much healthier alternative to sports drinks—and contains more than 10 times the potassium! Potassium helps to maintain a healthy balance of electrolytes, which is essential before and during exercise as it has less sodium—the main electrolyte you lose with sweat—than most sport’s drinks. The magnesium in coconut water also supports normal energy production and reduces cramping so you’ll be able to keep exercising for longer.[9]

Most importantly, coconut water has fewer carbohydrates than many commercial sports beverages, which is important for proper rehydration after exercise.

7. Yerba Mate

Yerba mate is a traditional drink made from the dried leaves of Ilex paraguariensis, a type of holly native to South America. It’s a very social drink and famous throughout South America.

Yerba mate can boost your energy levels in much the same way as coffee but without the caffeine jitters! In fact, the energizing effects of yerba mate are described as gentle and calm. Mate drinkers report that they feel more alert but don’t experience the crash that coffee can produce.

It’s for this reason that many athletes use yerba mate to enhance their physical performance before a workout or event. It’s also believed to be helpful to those suffering from mental or physical fatigue or chronic fatigue syndrome.

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It’s also mentally energizing—yerba mate enhances memory, boosts mood, and increases concentration. It’s said to make you feel more motivated and be productive by stimulating the production of the neurotransmitter dopamine.[10]

8. Carrot Juice

Carrots are a fantastic source of beta-carotene—the provitamin A carotenoid which your body can quickly convert into vitamin A. Beta carotene is a powerful antioxidant that not only protects your body from free radicals but also bolsters energy levels.

Vitamin A plays many roles in growth and development, and it’s especially important in maintaining energy. Research has shown that vitamin A is crucial for assisting with daily energy production and physical activity.[11] Our cells create energy by first creating adenosine triphosphate (ATP), the energy-carrying molecule found in the cells of all living things. To do this, our cells first need sufficient vitamin A. Low levels of vitamin A will directly affect your body’s ATP production, causing your energy levels to dwindle.

Carrot juice is one of the healthiest veggie-based drinks out there, and it has much lower sugar than fruit juices! It’s also super easy to make at home.

Final Thoughts

You don’t have to consume artificial energy drinks to get the energy boost you need. Try out these eight natural energy drinks that are packed full of micronutrients to keep you healthy, active, and energized. You just have to put in a little more effort in preparing them, but I guarantee it’s worth it.

More Natural Energy Drinks

Featured photo credit: Raimond Klavins via unsplash.com

Reference

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