Sleeping well at night helps keep you in good health for as long as you live. People who sleep well at night are known to stay healthier for longer and age without the attendant ailments associated with old age. According to several reliable studies on sleep, when you get adequate sleep every night, you will be smarter, happier, more creative, and extremely productive. In this post, we will look at how to sleep better: 7 science-backed tips.
1. Optimize your Magnesium Levels
Magnesium is popularly described as the miracle mineral whenever issues concerning sleep are being discussed. Magnesium helps you reduce stress, relax your aching muscles, and help calm your mind by stimulating the production of GABA- a neurotransmitter that produces a calming effect in your brain. Studies have also shown that magnesium helps improve sleep quality by reducing the level of cortisol in your body and increasing your melatonin levels. Sleep problems are linked to magnesium. You can increase your intake of magnesium through supplementation as you may not get enough from the foods you eat.
2. Make Your Room More Conducive for Sleep
One thing about sleep is that it is entirely regulated by the brain. You have to ensure the brain is getting the right signals to shut down when it is bedtime. Your brain will most likely believe it is still daytime when there are lots of bright lights in your bedroom. As a matter of fact, researchers have shown that bright lights create a false sense of daylight in the brain and make sleep more difficult. Make sure you turn off all bright lights and other sources of distraction such as your TV, radio, computer, smartphone, etc.
3. Get a Quality Mattress
Sleeping on an uncomfortable mattress can make you feel pressure around your back, shoulders, and hips. This pressure makes you turn and move in your sleep with the aim of easing finding a more comfortable sleeping posture and redistributing your weight.
The best way to avoid this type of pressure and ensure you sleep better at night is to make sure your mattress is of the best quality and can support a good night’s sleep. If you turn severally in your sleep and keep adjusting to several positions, it shows your mattress may be putting your back and other regions under pressure. The right step to take would be to invest in a new mattress.
4. Exercise Daily
Studies have shown that people who engage in daily physical exercises sleep better and longer than people who don’t. Even if you don’t have the time to engage in daily physical exercises, you can commit to exercising at least 3-4 times every week and spend about 30 minutes per session. Some common exercises your cab engage in include jogging, cycling, swimming, running, etc.
5. Take a Warm Bath
Your body is designed to fall asleep when your core temperature drops significantly. Taking a warm bath before your bedtime helps facilitate a quality night’s sleep. Engaging in a relaxing warm water immersion before your bedtime will stimulate the flow of blood from your vital organs to your extremities. This leads to a drop in your core temperature and encourages sleepiness. This warm bath technique has proven to be effective in the treatment of older adults battling insomnia related cases.
6. Avoid Eating Late
Researches have shown that late-night snacking and eating sends the wrong signals to your brain. When you eat or snack late in the night, your brain receives signals that you are still awake and metabolism will continue for hours. To improve your sleep habits and enjoy a more peaceful sleep at night, experts suggest you eat at least 3 hours before your bedtime.
7. Meditate Before your Bedtime
Studies have shown that people who meditate before they go to bed sleep better than people who don’t. This is because your brain responds to meditation by releasing the calming hormone, melatonin. Anything that helps you get your mind relaxed mood is good for your sleep habits. Other relaxing activities you can engage in include deep breathing, guided imagery, and yoga.