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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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