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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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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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