Sandra Baker
Nov 23, 2022
Similar to your regular diet and a healthy mind, a proper night’s sleep is important to keep your body in the right state. With poor sleep patterns, individuals experience a negative impact on hormones, brain function, and energy levels.
Some studies show that poor sleep patterns can increase your weight and enhance your susceptibility to diseases.
Contrary to this, when you sleep properly every day, you can exercise better, eat healthily, stay happy, and feel energetic throughout the day. Your immunity towards diseases improves because the body can dispose of toxins during sleep.
However, unfortunately, the sleep patterns of individuals have declined over the years due to a fast-paced, unhealthy lifestyle. If you wish to improve your physical and mental health, here are some methods to get a good night’s sleep, such as using a wool mattress topper, creating a schedule, etc.
Different Ways to Sleep Better in the Night
1. Use Mattress Topper
Using a wool mattress topper helps you sleep better at night. Bio Sleep Concept’s toppers are prepared with natural materials, such as wool fiber and natural cotton material. The material offers optimum comfort and natural benefits to the user.
Throughout the process of manufacturing a wool mattress topper, no chemicals are added. As a result, this topper doesn’t radiate fumes, which aids in healthy sleep. You won’t keep tossing and turning throughout the night because wool naturally adapts according to temperature, and your curves and creases.
2. Set a Bedtime
Another best way to improve sleep quality is creating a routine and bedtime. It is tempting to sleep late and wake up right before your work call, but that creates sleep pattern issues. Your body doesn’t understand when it is day or night, meaning your circadian rhythm is consistently disrupted. This, in turn, changes the order of many activities, such as toxin removal, digestive processes, etc.
3. Exercise
Numerous people today live a sedentary lifestyle glued to their systems. They don’t exercise and move their bodies, which is why their sleep patterns are hindered. They don’t spend all their energy consumed throughout the day, and they don’t feel tired at nighttime.
According to this study, adults with a sedentary lifestyle were made to do aerobic exercise at least three to four times a week. They had fewer depression symptoms and slept less during the day. Therefore, these people improved their sleep quality and overall health.
4. Meditate
Almost everyone is going through multiple stress factors in a day. The stress of work, managing family, ensuring the health of children, and several other things. These stressors sometimes increase to the point where we are unable to sleep at night.
The best method to calm your body in this case is to relax and breathe. One of the well-known methods is to use a 5-5-5 breathing technique, where you breathe in for 5 seconds, hold the breath for 5 seconds, and breathe out for 5 seconds. Do this at least three times a night to relax.
5. Follow a Healthy Diet
When we consume food just before bed, our body releases hormones and starts converting the food to energy, which stops us from sleeping better. Eat your food four hours before bed to avoid these disruptions.
If you are too hungry and need a snack at night, then consume something low in carbs.
Avoid Alcohol
Alcohol is known to impact our bodies negatively for many things. It causes different symptoms, like snoring, sleep apnoea, and poor sleep patterns. Alcohol can even hinder our circadian rhythm.
Therefore, avoid consuming too much alcohol right before you go to bed. It slows your body’s processes as well. These factors may cause nausea feeling, the sensation of falling, and other issues that may hamper sleep.
Avoid Caffeine
Caffeine has various benefits for our body, it helps us focus, improves our energy, and ensures high performance. However, this benefit is received with even one dose of caffeine. If consume coffee or caffeine late in the day, it impacts the nervous system in a way that our body finds it hard to relax naturally at night. Therefore, if you sleep at 10, then consume your last coffee at least six hours before, that is at four.
6. Optimize Sleep Environment
Optimize the temperature of your bedroom perfectly to get a good night’s sleep. In winter, your bedroom should be appropriately warm, and in summer, it should be cool. When the temperature is too warm or cold, your body can’t adjust and stays in a state of wakefulness. Keep the temperature to 20 degrees or near it for a comfortable sleep.
7. Read a Book
Reading a book right before your bedtime can help you fall asleep faster. Reading is known to reduce stress and diverts the brain with newer information. This way, your mind is taken off on the troubles you could be facing.
An online study conducted in 2021 over social media saw 496 participants reading a book before sleeping and other 496 individuals who did not read before sleeping. A week later, 42% of readers felt their sleep improved, and only 28% of non-readers informed better sleep.
8. Music
By the end of the day, you have multiple thoughts racing through your mind, making it difficult for you to fall asleep. Some gentle background music helps in taking your mind off the interruptions and gives you a chance to focus on something else.
Brains respond to music, for music sends signals to the brain, which further signals the entire body. Your heart rate and breathing reflect the song’s beats, which helps in falling asleep.
Music relaxes your body before bed, it helps both psychologically and physically in tuning your body to sleep.
9. Supplements
Over-the-counter sleeping pills promote drowsiness. There are various sleeping pills available and generally, these medications slow down the nervous system.
However, the FDA doesn’t hold dietary supplements for safety and effectiveness, so you should only go for one under the guidance of a healthcare expert.
And remember that sleep supplements are nothing but temporary band-aids.
Conclusion
Getting a good night’s sleep helps you spend the next day peacefully. Try the above tips to improve your sleep patterns. For instance, change your mattress and purchase an organic wool mattress topper for a comfortable environment, reduce your caffeine intake, and keep a check on your alcohol.
