How To Sleep Through The Night:
After we’ve gone to bed, our bodies work tirelessly to heal and repair cells from oxidation and stress-related damage as we sleep through the night. So, it is very important that we maintain good sleep hygiene. Check out the best tips on how to sleep through the night as you read on.
It all happens while we’re sleeping and we don’t even have to think about it. You’ve heard it too many times before, but sleep is crucial for longevity, repair, and recovery.
Have you ever heard someone say, “I’ll sleep when I’m dead?” That’s how a lot of us approach sleep these days. With deadlines at work, appeasing clients and social commitments, most of us struggle to get 6-7 hours of solid, uninterrupted sleep.
This is one of the main points of the tips on how to sleep through the night. It’s no surprise that we wake up feeling tired and need copious amounts of caffeine to get through the day. In this frantic, always-connected, dog-eat-dog world, our need for sleep has never been more pronounced.
Sleep Deprivation Effects:
Sleep deprivation effects are very frightening and serious long-term consequences.
It doesn’t just affect your mood and waistline, but also:
- Impacts blood sugar levels
- Slows metabolism
- Heart disease and stroke
Symptoms of chronic sleep deprivation can cause people to become angry, irritable, depressed, with a tendency for frequent infections, due to lowered immunity. You can build a stronger immune system with this yoga for immune system to rejuvenate yourself.
That’s where sleep hygiene or sleeping clean comes in. It’s important to take corrective measures to establish a nightly ritual to get better quality and quantity sleep. Here are ways to promote deep and restful sleep with these following tips on how to sleep through the night.
Tips On How To Sleep Through The Night:
Sleep contributes to health more than any exercise or food can. Realize that your body works all day, every day and sleep is your body shutting down for maintenance. This downtime is very critical for the optimal functioning of your body over the long term and there really is no alternative.
No matter how hard or consistently you train or how well you eat or how amazing your vitamin pills are, sleep is when repair and replenishment happen.
Without sufficient sleep, your body performs sub-optimally, the focus is off, motivation is limited, productivity plummets and eventually your body crashes, resulting in some form of illness, thereby forcing you into downtime.
The smarter, easier and healthier option — ensure you get sufficient sleep on a daily basis by following these tips.
Things To Follow Through the day For Better Sleep:
You need to follow certain rules during the day too to maintain sleep hygiene in the night. Because you can’t just leave the whole day behind when you go to bed.
- Cut out caffeine after noon.
- Avoid going to bed either hungry or on a full tummy. About half an hour before, try a warm elixir of almond milk, honey, turmeric, and ginger. Not more than 60 ml, because you don’t want to be awoken with a full bladder halfway through the night, interrupting sleep.
- Do a little restorative yoga and yoga nidra before bedtime; a 15-minute practice will help you ease those frayed nerves.
- Keep exercise in the morning or to the earlier hours of the evening.
- Do resolve conflict before you head to bed.
- Keep protein-rich foods to earlier in the day, as these take time (and energy) to digest.
Things To Follow In the bedroom:
- Dim the lights at a particular time each night and ‘retire’ to your rooms.
- Establish a cut-off time for electronic devices. So no scrolling on Instagram and no responding to your colleagues post 9 pm. The blue light these devices emit blocks the production of melatonin.
- Curl up with a cup of caffeine-free herbal tea (chamomile, for instance) and a calming book (not a spy thriller, preferably).
- Ensure that the temperature in the room is comfortable, so as to allow sleep induction and relaxation. A room too cold will have you running to the bathroom and a room too warm will leave you tossing and turning.
- Keep out mosquitoes by burning some lemongrass oil: you don’t want to be disturbed with bites!
- When buying a mattress, lie down on it to check for comfort; don’t just sit on it. Test pillows in the same way. And if your existing mattress is sagging, consider buying a new one. Sun out mattresses and pillows every few months, to prevent bed bugs crawling in. Always use cotton covers; they’re healthier for the skin.
- Avoid alcohol before you sleep — it may seem like it lulls you into relaxation, but it actually interferes with it, and you may wake up not-so-fresh.
- Avoid popping a sleep-inducing pill (even if you’re jet-lagged) unless advised by a doctor.
- Lavender has been shown to decrease heart rate and blood pressure, putting you in a state of relaxation, says the National Sleep Foundation, US. But if you have allergic rhinitis, you may want to avoid this one.
Foods That Help You Sleep Through The N
ight | Sleep Inducing Foods:
When counting sheep to fall asleep fails, night after night, going to bed can become a nocturnal trauma instead of being a time to rest and recover. Sleeping badly can be anything from tossing and turning, waking up at midnight and unable to complete the sleep, insufficient and fragmented sleep and disturbing leg cramps at night. As we age we tend to sleep lesser.
Sleeping disorders are on the rise and may even be thought of as becoming almost an epidemic. The anxieties of the daytime following into the night, lack of relaxation, wrong food and drinks late evening, deficiency of certain vitamins and minerals are some that attribute to incidences of bad sleeping sequences.
Tryptophan and serotonin – the first things that come to mind are milk and bananas. The soporific effect of milk (at bedtime) is an age-old tested truth. The tryptophan, B6, minerals like calcium, magnesium, all suggested for sleeping well are rightly packed into a glass of milk. Add a banana to that and complete the recipe for a somnolent night. Milk is effective for those who have difficulty initiating sleep after hitting the pillow.
Here are some foods that help you sleep through night.
Vitamin B6 For Better Sleep
- The B6 is required for making the hormone melatonin that induces sleep triggered by darkness (night sleep).
- Sources are fish, cherries, milk, curds, bananas, dals, whole grains.
- B complex vitamins are useful to prevent leg cramps at night.
- B1 supplemented to elderly shows improved night sleeping and reduced daytime dozing.
oods Make You Sleepy
- Carbohydrates make one sleepy, day or night. If this sleepiness can be induced at night it can be to one’s advantage.
- Complex carbohydrates like oats, barley, ragi, with a glass of low-fat milk at night make you slumberous.
- Whole grains are rich sources of minerals and vitamins that aid undisturbed sleep.
Magnesium, calcium and potassium
- The magnesium, calcium, and potassium are muscle relaxants prevent leg cramps at night.
- Both banana and milk are naturally high in these minerals.
- Lack of magnesium is suggested in not able to going back to sleep after waking up the middle of the night while calcium helps to fall asleep.
- Other sources are green vegetables, nuts, whole grains, and fruits.
- Deficiency of vitamin D causes poor sleep.
- If you are tested low in Vitamin D 3, then correcting the lack of it may quite effectively help you sleep.
- Foods that cause heart burn – fatty foods, highly spiced dishes should be avoided late evening or up to 4 hours before sleeping.
But, surprisingly, excessive doses of multivitamins supplements may actually keep you awake at night.
The best way to sleep well is to get those helpful nutrients by simply eating the right foods.