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15 Effective Ways to Improve Your Sleep Right Now

15 Effective Ways to Improve Your Sleep Right Now

Sleep is one of the most discussed topics of the morning–every morning. Phrases like, “I tossed and turned all night, “I just couldn’t shut down my brain and get to sleep,” or “I woke up at three and couldn’t get back to sleep” are the complaints of millions every day. Somewhere between infancy and adulthood, we lose the ability to get a long restful sleep.

Sleep is elusive, and continued lack of sleep makes you irritable, angry, and prone to rants and rages. There are, however, a few things that you can do during the day to ward off the inability to move into a more restful pattern as you approach the time for sleep. Take a look at these effective strategies on how you can improve your sleep–all based upon research–because incorporating them into your daily routine may solve your problems!

1. Control your caloric intake

Researchers at the Perelman School of Medicine at the University of Pennsylvania found that, in general, the higher a person’s caloric intake, the more likely that person experienced sleep problems. The same study pointed to indicators that intake of healthier fats tended to have a positive impact on sleep.

2. Avoid unhealthy fats

A University of Minnesota study looked at the relationship between “unhealthy” fat intake and sleep. The conclusions were this: unhealthy animal fats reduce the levels of orexin–a brain chemical that regulates sleep habits. Lower levels of orexin result in restless and difficult sleep at night, but also promote unwanted sleep needs during daytime hours. Just leave your favorite pizza snacks for lunch if you want to fall asleep faster.

3. Consume healthy fats instead

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    Healthier food choices seem to be the mantra of every health and fitness expert, author, and all sorts of TV personalities. Forget the hype, and believe in actual research studies that relate to diet and sleep.

    Studies at the Harvard School of Medicine have demonstrated that healthy fats (Omega-3’s, monounsaturated, and polyunsaturated oils) improve sleep quality because the change from unhealthy to healthy fats reduces belly fat. Too much belly fat tends to obstruct airways during sleep, and the result is sleep interruptions throughout the night. Healthy fats, such as those contained in vegetable and nut oils or fatty fish (salmon, tuna, and sardines), reduce belly fat and promote better sleep.

    4. Eat more thiamine and magnesium

    Additional studies indicate that thiamine (vitamin B1) and magnesium deficiencies correlate with sleep disorders. A thiamine deficiency causes magnesium deficiency, and therein lays the problem. A University of Maryland Medical Center study recently published its findings on the effects of low magnesium levels in the body, and one of the predominate negative consequences was sleep disorders. Most of us do not get enough magnesium in our diets (good sources are whole grains, nuts and green leafy veggies), so if your diet lacks these, a magnesium and a B1 supplement might be warranted, if you want to reduce sleep issues.

    5. Solve your snoring problems

    Snoring does not just affect your partner. It disrupts your sleep as well. A large number of snorers claim that they even wake themselves up with their own snoring. Simple solutions might involve elevating your head or using breathing strips that are sold over the counter. If snoring continues to be an issue, however, getting a sleeping device may be in order.

    6. Do not toss and turn

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      This situation is usually caused by a lack of comfort. Solutions may include changing out the fiber fill type of your pillows, buying a new mattress, or changing the room temperature. If you continue to toss and turn, however, it is best to just get up and do one of the following: read, listen to quiet music, or try some relaxation techniques.

      7. Get at least 30 minutes of sunlight during the day

      Why? Because this increases your serotonin levels and serotonin produces more melatonin, which is a sleep enhancement. Many psychiatrists now prescribe melatonin supplements for patients with ADD and ADHD, because studies have all shown that it promotes restful sleep. If you cannot get at least 30 minutes of direct sunlight each day, take a melatonin supplement a couple hours before you go to bed.

      8. Exercise

      A University of Oregon Medical School study came to clear conclusions about the relationship between exercise and restful sleep, and it did not seem to matter if those minutes were done in long or short intervals. Thus, someone who took a 30-minute brisk walk fewer times in a week versus someone who took 15-minute brisk walks more times in a week did not make a difference. Both reported better sleep.

      It is important to note that if you pick up the pace of walking that you do on a daily basis, at work, at home, or with your dog, you will see those exercise minutes add up. And housecleaning chores count as well, as long as they are done “briskly.”

      9. Get rid of the blue screen

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        Love reading from your iPad in bed and responding to a few late emails? That may be one of the major reasons why you have troubles sleeping. The blue light from your device’s screen has a shorter wave length and reduces melatonin levels in our bodies, thus making it harder to relax and fall asleep.

        Try installing f.lux–a simple software that makes your device’s display change, based upon the time of day or night, and will reduce the blue light as you move into night-time hours. As it is automatic, you don’t have to remember to activate anything! Another option is to get amber-lensed glasses, which block blue light emissions.

        10. Embrace candlelit dinners

        Evenings should be your prime time for relaxing. Ditch the artificial lights in favor of candles. Not only will it make your dinner insanely romantic, but will let you unwind faster as the candles emit no blue light and watching the tiny flames puts you in a zen-like relaxed state.

        11. Adopt a ritual of bedtime preparation

        It will contribute to good sleep. The ritual gives signals to your body that it is time for rest, and your body and brain will respond better to the transition from activity to rest. Perhaps you watch the news, turn off the TV, take your dog for a short walk, get into your jammies, immerse your face in cold water for 30 seconds (yes, this does help!), brush your teeth, and climb into bed with a book. The routine sends signals to your brain which in turn sends signals to your body that it is time for rest.

        12. Sniff some lavender

        Research conducted at the University of Southampton in England and at Wesleyan University in Connecticut showed that adults who had the scent from lavender oil present as they slept experienced better, more restful sleep. These researchers found that the scent increases “slow-wave” sleep–the deep sleep that slows heart rate and relaxes muscles. Place several drops on a tissue and place it next to your pillow when you retire.

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        13. Write down all your woes and thoughts

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          All of the stressors and unresolved problems of the day creep into the silence of nighttime, and steal needed rest. If you have a “Type A” personality, your days are filled with frenetic activity. If that activity translates into further frenetic brain activity at night, you are in trouble.

          One really effective method of dealing with this is to keep a notepad next to the bed. Sit up and write down the issues that are nagging at you; note possible solutions or things that you will do tomorrow to resolve these issues. Once they are on paper, they tend to be removed from your thoughts and you can sleep better.

          14. Enjoy the white noise

          A lot of people find that a sound machine with rain, oceans waves, etc., will induce the calm that is needed for sleep. Having trouble finding what sounds are your sweet spot for calming down? There’s an app called Relax Melodies that will let you browse through a huge gallery of pleasant sounds and help you mix your own tunes!

          15. Try the cold therapy

          If a full emersion into a cool bath (like 60 degrees cool)–which is considered the most effective long-term strategies for improving sleep and weight loss–doesn’t appeal to you, start with sitting with ice packs on the front and back of your neck for about 30 minutes in the evening.

          Alternatively, you can make a series of dips with your face into a bowl of cold water (50 degrees) and hold it there for as long as you can (up to 30 seconds is more than fine!). This procedure will not only improve your sleeping patterns, but also reduce stress as your body slows its metabolism in order to spare vital organs. In turn, it reduces tension and you stop worrying about all the things that bother you and your mind clears out.

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          Elena Prokopets

          Freelance Writer

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          Last Updated on July 18, 2019

          10 Small Changes To Make Your House Feel Like A Home

          10 Small Changes To Make Your House Feel Like A Home

          Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

          Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

          1. Make the Windows Your Own

          When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

          One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

          2. Put up Some Art

          If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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          Hanging art on the walls will instantly give it personality and make it feel like home.

          3. Improve the Aroma

          A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

          Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

          4. Put out Lots of Pillows and Throws

          A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

          There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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          5. Instantly Class up Your Closet

          If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

          Not only do they look great, but they are better for hanging your clothes as well.

          6. Improve Your Air Quality

          One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

          The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

          7. Fill it with Plants

          Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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          They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

          8. Change the Doorknobs

          Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

          Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

          9. Upgrade Your Tub or Shower

          There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

          Install a new shower or tub today to make your bathroom worthy of a place in your home.

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          10. Fresh Cut Flowers

          You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

          You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

          Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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