Updated date:

Simple Solutions Towards Better Sleep

Author:

Sleep Matters the Most

Quality sleep leads to a quality life. There's no exceptions to this rule. However, sleep varies depending on the individual. The standard of course by a medical professional is the golden rule, which is 8 hours of uninterrupted shut eye. Whether it's 6-8 hours of sleep the main goal is to obtain quality rest. Without good rest we can't take on the day like we should.

Human sleep needs vary by age and individual, but here are some tips on how to enjoy regular high quality sleep. There is something beguiling called sleep, and it is not about how much sleep one should sleep, but how a person should sleep. If daytime sleepiness or sleep disturbances occur, sleep cannot be considered sufficient.


Ways to Improve Sleep Quality

  1. Change Your Evening Ritual
  2. Change Your Weight and Diet
  3. Try Natural Sources

Changing Your Evening Routine

If you are wide awake at 3 a.m., it can seem like an impossible goal to have a good night's sleep. The evening ritual for a better sleep has much more to offer than you might think. Simply put, a "good evening ritual" is supposed to help you get a good night's sleep. A nightly routine or ritual is what will drive you to obtain better sleep. This becomes a habit.

If you have to make it through a late night, opt for a nap. If you don't have late nights, try to get to bed at a similar time each night, but if you're sleeping in, it's better to "compensate" for the bad sleep with a short nap. Although it does seem counter intuitive these small things start to add up.

And yet, eliminating midday naps may be the best way to adjust your circadian rhythm so that you can sleep at night. There are a number of ways to sleep better not only during the day, but also in the evening and at night.

  • Turn off your phone
  • Listen to something calming
  • Don't bring work home in the evenings if possible
  • Try eating an early dinner
  • Take a relaxing shower
  • Skip watching TV and opt for something more relaxing

Changing Your Weight and Diet

Exercise can lead to better sleep, and research has shown that exercise at any time of day can help promote good sleep. If you find it stimulating, you should slow down your workout in the late afternoon or evening. Others have observed that exercise is associated with better sleep results an hour and a half before bedtime.

Scientists have found that sleep, diet, and physical activity are critical to our health, and today's scientific evidence overwhelmingly shows that we need to prioritize sleep. Sleep strengthens our brain and is crucial to the development of our developing brain, which children and babies cannot sleep well without at least eight hours of sleep a night. We need sleep because not only are we able to work a few hours every night, but we also commit to a solid nine hours of restful slumber. If we don't get enough, we sacrifice more than good sleep - we're guilty of sleep deprivation. Our body forgets, so if we don't get the sleep we all need, our bodies need it.

Interestingly, obese people are also more likely to develop obstructive sleep apnea, in which people stop breathing while asleep. This condition, which can also occur with sufficient sleep, can be a sign of heart disease, diabetes, high blood pressure and other health problems. If you or a family member have insomnia or excessive tiredness, you may be living with a sleep disorder.

Try Natural Sources for Better Sleep

One of the most studied and widely used natural sleep aids is melatonin and valerian. As mentioned in our product extracts above, research has confirmed that melotonin is a powerful natural sleep aid. Melatonin preparations are used to treat sleep disorders such as insomnia, insomnia and sleep apnea and play an important role in the development of healthy sleep patterns and overall health. Below are some well-known supplements and herbal products that are commonly marketed as helpful for improving sleep.

If you plan to start taking a melatonin supplement, you should consult your doctor to see if you are currently prescribed other medications or if it can interact with other medications. Sleep quality was improved in those who used melotonin compared to placebo (p = 0.001). 6 additional melatonin are particularly beneficial for older adults with insomnia, as evidence for the effectiveness of additional melatonin in treating insomnia in older adult patients is mixed.

If you are dealing with persistent sleep problems such as insomnia then try natural methods, you might want to consider melatonin supplements. Talk to a health professional expert to learn more about how you can use melatonin and other natural remedies to create a better environment for restful sleep. Whether you are relying on natural sleep aids (prescription or natural), you can try basic techniques to improve sleep hygiene and increase rest. If you choose a melotonin supplement instead of - the - anticonvulsant sleep aid, try a natural remedy first.



Melatonin Supplements

Melatonin Supplements

Sources

https://www.sleepfoundation.org/articles/debunking-sleep-myths-are-natural-sleep-aids-safe

https://www.tuck.com/best-natural-sleep-aids/

https://www.kqed.org/mindshift/26079/why-sleeping-may-be-more-important-than-studying

https://www.sleepdr.com/education-resources/sleep-and-you/

https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

https://en.wikipedia.org/wiki/Sleep

Comments

Oe Kaori (author) from Yokohama Japan on November 20, 2020:

Sleep is important but it's been difficult in 2020

Liz Westwood from UK on November 20, 2020:

This is an interesting and helpful article. It emphasises the importance of sleep whilst suggesting solutions to sleep problems.