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How to Have Quality Sleep Effortlessly

How to Have Quality Sleep Effortlessly

Let’s get it out of the way: “sleeping effortlessly” probably sounds ridiculous to you. If you have a noisy neighbour or you are grappling with worries or plans, falling asleep can, in fact, feel like it requires a great deal of effort. Even things such as a change of season, or the growing number of candles adorning your birthday cake, can impact negatively on sleep!

The good news is that it is in your power to make effortless sleep a reality. By tweaking your lifestyle and attitude to sleep, you can improve your chances of getting good quality rest, regularly. These tweaks may take some effort but, once you’ve overcome the first few days (and nights), they quickly become part of your everyday routine.

We are told that sleep is a natural process that we have little power over, but it has been shown that we give ourselves the best chance of good sleep when we maintain good sleep habits. So, if you’re wondering how you might be able to achieve that effortless sleep night after night, read on for a glance at what the latest sleep research tells us we should be doing.

1. Aerobic exercise can help (but not too late in the day!).

A well-known sleep fix, aerobic (or cardiovascular) exercise has been shown to improve self-reported sleep quality, particularly among the elderly [1]. If you don’t exercise much, even just a 10-minute walk a day might up the odds of sleeping well, as suggested by the National Sleep Foundation[2].

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There does indeed seem to be a link between being fit physically and achieving better sleep quality. For example, one study on young women found a correlation between poorer sleep quality and lower fitness measures such as cardiovascular fitness and flexibility [3]. More recently, research has focussed on how obesity might affect sleep, revealing that excess weight can indeed hinder sleep quality both in adolescents [4] and older adults [5].

The key thing in adding exercise to your day is not to let it encroach on your evening routine. Exercising leaves us feeling energised and wide awake which can chase away sleepiness towards the end of the day, thus potentially delaying sleep.

2. Keep your wake-up time consistent. (Even on the weekends!)

Keeping your wake-up time consistent is actually more important than having a set bedtime. Our body clock, one of the two systems in control of sleep, is reset after waking each morning so a steady rising time helps to keep it working well.

3. Re-consider naps.

Whilst research isn’t consistent on whether naps during the day improve or interfere with sleep quality, avoiding naps may be something to try. Letting sleep permeate daytime (when we are supposed to be awake) can confuse both the body clock and the other system managing our sleep: sleep pressure.

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Sleep pressure usually builds up over the course of the day—rising from its lowest point in the morning to its peak at bedtime. Topping up on sleep while sleep pressure is meant to be increasing can interrupt this process and, as a result, postpone our bedtime. So there is good logic behind suggestions to keep sleep and wakefulness in separate blocks.

However, there will always be exceptions (some elderly for example [9]) so don’t be afraid to experiment to see what works best for you best.

4. Take care of your mind.

Guided relaxation techniques and meditation have been shown to help sleep set in more quickly and to boost sleep quality. Relaxation techniques in particular have clinical evidence behind them as they are frequently used as part of wholesome psychological approaches to treating sleep problems, such as Cognitive Behavioural Therapy.

Whilst these techniques may not help on their own if you’ve suffered from poor sleep for a long time, those of us who are fairly good sleepers may still benefit from including them in our routines.

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Relaxing in bed with non-engaging music has also been shown to aid sleep. In a couple of studies, the elderly listening to classical music shortly before bedtime achieved better quality sleep [7-8].

5. Limit alcohol and nicotine, especially in the evening.

It’s true that alcoholic beverages can make us feel snoozy, especially in the evening, but the trade-off for this can be poor sleep quality, as alcohol actually disrupts our sleep later in the night. As it’s broken down in our system, our body undergoes a kind of withdrawal which can not only have us waking up through the night, but it can also leave us wide awake hours earlier than our usual wake-up time.

So if quality sleep comes first, reducing alcohol later in the day may help. One study showed even taken at 4pm it can still cause sleep disruption [10].

Nicotine, on the other hand, can leave us feeling more awake than before, which may lead to us taking longer to fall asleep. A large-scale study also indicated that nicotine can reduce sleep quality, especially in those smokers with higher levels of dependancy [6].

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6. Smaller meals in the evening.

Unfortunately, there doesn’t seem to be much evidence that certain foods can improve sleep or get us quality sleep, but sleep science does have a view on eating close to bedtime. A big meal is said to be a no-no as it can shift the body’s focus away from preparing you for sleeping as it has to rev up digestion again.

A smaller meal should be broken down quicker thus helping your whole body to get as much rest as possible so that you rise feeling well-rested, as you should after good quality sleep.

Getting quality sleep via these scientifically proven tweaks may require some effort to settle into new routines. However, they should continue to pay off for the rest of one’s life, laying out a red carpet for quality sleep to occur regularly.

References:
[1] Reid, K., Baron, K.G., Lu, Brandon, Naylor, E., Wolfe, L., Zee, P.C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine 11(9), 934-940.
[2] National Sleep Foundation http://www.sleepfoundation.org/alert/national-sleep-foundation-poll-finds-exercise-key-good-sleep
[3] Lee, A.J., Lin, W.H. (2007). Association between sleep quality and physical fitness in female young adults. Journal of Sports Medicine and Physical Fitness 47(4), 462-467.
[4] Gupta, N.K., Mueller, W.H., Chan, W., Meininger, J.C. (2002). Is obesity associated with poor sleep quality in adolescents? American Journal of Human Biology, 14(6), 762-8.
[5] Hung, H.C., Yang, Y.C., Ou, H.Y., Wu, J.S., Lu, F.H., Chang, C.J. (2013). The association between self-reported sleep quality and overweight in a Chinese population. Obesity, 21(3), 486-92.
[6] Cohrs, et al. 2012. Impaired sleep quality and sleep duration in smokers—results from the German Multicenter Study on Nicotine Dependence. Addiction Biology, doi: 10.1111/j.1369-1600.2012.00487.x
[7] Johnson, J.E. (2003). The use of music to promote sleep in older women. Journal of Community Health Nursing, 20(1), 27-35.
[8] Lai, H.L., Good, M. (2005). Music improves sleep quality in older adults. Journal of Advanced Nursing, 49(3), 234-244.
[9] Tanaka, H., et al. 2002. Short naps and exercise improve sleep quality and mental health in the elderly. Psychiatry and Clinical Neurosciences, 56(3), 233-234.
[10] Van Reen, E., Tarokh, L., Rupp, T.L., Seifer, R., Carskadon, M.A. (2011). Does timing of alcohol administration affect sleep? SLEEP, 34(2), 195-205.

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Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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