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Last Updated on January 8, 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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Bijal Panchal

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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