Words Alexa Wang
No matter what phase of life you are in, your body needs seven to nine hours of good sleep to function properly. A night of tossing and turning or just a few hours to close your eyes and lie down isn’t enough. This article contains five things you should know in order to improve your deep sleep.
Quality sleep refers to the time your body is repairing and rejuvenating itself, preparing you for the next day. There are two types of sleep: REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement). NREM sleep is when your brain and heart slow down. During this sleep phase, your body pays less attention to the outside world. Instead, your body chooses to restore energy, repair and rejuvenate cells, and strengthen your immune system. NREM sleep is what we more commonly refer to as deep sleep.
NREM sleep is a necessity for our daily functioning, and waking up after a deep sleep is much more beneficial to you than a ten minute power nap. The question is, how can you get your body to fall asleep deeply, especially when you have such a hectic everyday life?
5 things you should know to improve your deep sleep
- Healthy eating habits
Your lifestyle determines your health. That is why it is important to have good nutrition. To get a better night’s sleep, consider tracking what you eat throughout the day. In addition, there are some types of foods that promote sleep. For example, carbohydrates are a must if you have trouble sleeping. Milk can also help you fall asleep.
How does our diet determine how well we sleep? Well, a lot of the foods we consume on a daily basis contain some amount of melatonin. Melatonin is a sleep-promoting hormone that helps you get a good night’s sleep. Foods high in antioxidants are another great option if you want a better night’s sleep. Some foods that can help you improve your sleep include:
- Camomile tea
- Rice and high carbohydrate foods
Once you have had a healthy diet of these foods, your sleep cycle will improve. As a result, you will wake up more relaxed and energetic.
- Do sports regularly
Another significant change you can make in your lifestyle is exercise. There are endless benefits to exercising. However, the most important thing we’re looking at right now is regulating your sleep. When you exercise, your body gets more tired, which makes it easier to fall asleep. In addition, exercising increases your body temperature and improves the quality of sleep. When you go to bed tired, your body is more focused on repairing itself than on external sensations. As a result, you are more likely to fall into NREM sleep.
- Create a sleep-promoting environment
Creating a comfortable sleeping environment is critical to improving your deep sleep. First of all, you should take care of your bed, because this is where you usually sleep. A comfortable bed and mattress will have a positive effect on your sleep cycle.
Finding the right mattress for you can be tricky, especially if you don’t know what to look for. Before buying a mattress, find out what type of mattress you need and where you can get it. You can visit various review platforms such as Comfybeddy to learn more about a brand or product. Comfybeddy is an Australian company. The company’s website serves as a resource for all of your sleep-related needs. For example, Comfybeddy has many resources on mattresses, such as product reviews and more general information. The brand focuses on you and the quality of your sleep. There are also other sleeping tips and advice. If you have more questions about sleep, Comfybeddy probably has the answers you’re looking for.
In addition, blackout curtains can also contribute to an undisturbed sleep, as they restrict the light entering the room. Another thing you can do is maintain a comfortable room temperature. While temperature preferences vary from person to person, keeping your bedroom at a comfortable temperature will make it easier for you to fall asleep and stay asleep.
- Follow a routine
Working outside the bedroom plays a vital role in regulating a healthy sleep cycle. Your time off should be when you disconnect from work-related matters and relax your mind. You can start by deciding on a set bedtime and then stick to it.
Another important thing to keep in mind is not to touch any electronic device after a period of time. Switching back and forth between social media websites doesn’t seem like a big deal. However, it can distract your brain and mess up your sleep cycle.
Here are some examples of things you can add to your nightly routine to help relax before bed and get a better night’s sleep:
- Take a hot bath
- Light a couple of candles
- listen to music
- Read a book
- Manage your caffeine intake
Last but definitely not the least is your caffeine intake. Did you know that it takes about ten hours for caffeine to leave your body? This means that if you have a cup of coffee at 4 p.m., the caffeine didn’t leave your body until around 2 a.m. This will make you sleep more restlessly than usual.
Monitoring your caffeine intake is probably the easiest way to maintain a healthy sleep schedule. You don’t have to go completely without coffee your day. It is better to limit your caffeine intake to the mornings. If you’re in the mood for a hot drink in the evening, opt for something with little to no caffeine, like chamomile or green tea.
A few adjustments in your lifestyle can change or disrupt your sleep cycle. Positive changes in your lifestyle mean the end of sleepless nights. When you wake up rested, you will see a marked improvement in your health. In addition, a good night’s sleep will take your productivity to a whole new level. We hope this article gives you an idea of how to improve your deep sleep.