Quality sleep is so important to good health. However, there are many adults that go through their day sleep-deprived. Some may not get enough sleep due to issues like insomnia, while others may simply have a busy lifestyle and not have the time to get adequate rest. The reality is that no matter why you aren't getting enough sleep, there can be simple and effective ways to boost the quality of sleep that you get, and the amount as well. If you are looking for some ways to get more deep sleep, here are some things to consider.
Try New Therapies
One of the first things to look into when you aren't getting enough sleep is a new form of therapy that aids in getting better rest. Some may want to try things like essential oils, while others may get more out of listening to things like white noise to help them drift off. One popular relaxing therapy that many are getting interested in is red light therapy.
How Red Light Therapy Works
Many may have heard of red light therapy benefits and other things that it can do for you, like regenerate skin or hair cells. What some might not know, though, is that red light can be great for energizing yourself and for helping you get better sleep, as well. This is due in part to the fact that when you expose yourself to red light it helps supercharge your cells, and they create more ATP, also known as adenosine triphosphate. Not only that, but red light therapy also helps your body to create more natural melatonin as well, which can result in better sleep.
If you want to begin with red light therapy, it can be a good idea to do your research and find the right type of high-quality red light. When it comes to how often you should do red light therapy, beginning with 15-minute intervals a few times a week can be beneficial.
Watch Your Diet
If you want to make sure that you are getting the most out of red light therapy, then you need to make sure that you are supporting your health in other ways as well. The diet that you eat can impact your overall health in a big way, and potentially hurt the quality of sleep that you get each night.
Even though some may not realize it, the truth is that there are many foods that can keep you up at night. This is especially true of foods that are high in sugars and carbs. These foods can cause your blood sugar to spike and crash. When your blood sugar is regularly spiking and crashing, your energy levels will do the same.
On the other hand, eating foods high in minerals and vitamins, like fresh produce and lean meats can help provide your body with the support that it needs to function properly, and produce hormones that will support quality sleep.
Avoid Troublesome Beverages
Along with being careful about the foods that you eat, you also need to make sure that you are avoiding troublesome beverages, like caffeine and alcohol. Even though caffeine can be great for getting yourself energized and ready to go in the mornings, it can end up keeping you awake at night as well. For this reason, it can be beneficial to consider cutting out caffeine or at least cutting down on your intake overall. Because caffeine can stay active in your system for up to several hours after it has been consumed, it can be a good idea to make sure that you limit your caffeine intake to the earlier hours of the day.
Alcohol is another drink that can cause a lot of problems when you are trying to get good rest. While it can be possible to fall asleep easily after consuming alcohol, the reality is that it is often more difficult to stay asleep. Beyond that, even if you do stay asleep, it might be harder for you to drift into a deeper sleep cycle, which means that you will get poorer quality sleep overall. To avoid this, it can be a good idea to avoid drinking before bedtime. However, if you do drink, limiting your drinks to one or two can help you to prevent too many negative side effects from occurring.
Create the Right Environment
The environment that you sleep in can have a lot to do with sleep quality. From the temperature to the amount of light and noise that are present in your room, there are many things that can impact sleep. Taking some time to discern things in your bedroom that could be negatively affecting your sleep can be a good idea.
For example, if there is a lot of noise in your bedroom, you may benefit from trying out noise-canceling panels or using earplugs. If you have a lot of light constantly streaming in your windows, you might want to try a sleep mask or some room-darkening curtains. Additionally, lowering your thermostat before bed can be a good idea if you frequently find yourself getting too hot at night.
Create a Bedtime Ritual
Another thing that can help you get your best sleep is cultivating a relaxing night time ritual. Doing something calming each night before bed can be a good way to signal to your brain that it is time to wind down, and can help you get in the right gear mentally for bed.
There can be a wide range of things that can be beneficial, so it can be a good idea to try different things. If you have a relaxing hobby that you enjoy, like reading or drawing, those can be great to do before bed. Journaling can also be a beneficial way to relax before bed.
If you don't have a hobby like that, doing something else that relaxes your body can be a good move, too. From gentle yoga stretches to a hot bath, there can be many ways to soothe your muscles and release stress from your nervous system. Additionally, mindfulness, also known as meditation can be another effective way to relax both your mind and your body at the same time, especially if you include deep breathing exercises.
Good sleep is an essential part of a healthy lifestyle for adults. However, there are many who struggle to get the rest that they need. The good news is, though, that you don't have to just be stuck with bad sleeping habits. By trying new things and taking the time to listen to your body you can help build habits that can result in better rest.
If you have tried a lot of different things to improve your quality of sleep, but it isn't working; you may need to speak to one of our sleep specialists at the Alaska Sleep Clinic. Call us today . You can also click the link below to fill out a self-referral form if you live in Alaska.