Before we begin unlocking the secrets to better sleep we must first understand why sleep is important and what role it plays in our health. Sleep is an essential process that takes place in our bodies when we rest and go to sleep during night time sleep and during occasional naps. While we sleep the body kicks into repair mode and begins to heal and repair. Sleeping encourages a toxin cleanse, repairs vital neuron connections, releases vital molecules, proteins, hormones, and antioxidants. It also boosts our energy levels and gives us the stamina we need to get through the following day. Without a proper amount of high quality sleep, our bodies will experience fatigue, lower immunity, and other health conditions. A lack of sleep also distorts our mental focus and increases brain fog.
So what are the secrets to better sleep and enjoying restful nights? The answer is simple; by following consistent sleep habits and routine we can begin sleeping well and reaping the health benefits. From exercise, eating healthier, sleeping in the proper conditions, and many more practices, a better night’s sleep is on its way.
Exercise
Exercising has the ability to boost our health in numerous ways and gives a slim and toned figure. But did you know that working out also has the power to improve our sleep? Exercising increases serotonin levels which is an important sleep hormone. By exercising we can induce deeper sleep. It’s important to note that exercise should not be completed right before sleep as our bodies will still be stimulated from physical activity. Regular exercise is a great way to tire us out later on in the evening and prepare our bodies for optimal sleep.
Healthy Diet
A healthy diet is essential in unlocking better sleep each night. Highly processed foods filled with sugar, chemical additives, and simple carbs will not only make it harder to fall asleep, but will also cause frequent waking and not to mention wreak havoc on your gut. To improve the quality of your sleep it’s vital to eat healthy foods that are nutrient dense and high in antioxidants and other essential vitamins and minerals. Foods that help with sleep are dark leafy greens and vegetables, proteins, and complex carbs.
Peptides
Peptides are basically smaller versions of proteins. Research is continuing to show how effective peptides can be in restoring healthy processes within the bodies of studied organisms. Although not all peptides have been approved by the FDA, extensive studies done on different species such as mice and rainbow trout show a positive trend that peptides show in improving sleep. The peptide Sermorelin has also been shown to aid in managing sleep disorders.
Cool and Dark Room
The perfect environment for setting yourself up for better sleep and getting a night of rest, is to create the right conditions for sleep. This includes lowering the temperature of your room making it conducive to healthy sleep. Temperatures ranging between 65-68 degrees fahrenheit promote deeper sleep and reduce night wakings. It is also important to make sure that your room is dark by closing the blinds and curtains for the night. It is also a good idea to turn off nightlights and only use light in the night when absolutely necessary.
Keep Liquids at Bay
Avoid drinking any liquids a few hours before sleep. If you drink too much water before bed you will be waking several times through the night due to needing to urinate. If you don’t drink liquids before bed but still find yourself waking several times to use the bathroom at night, you may want to consult with your physician about the possibility of developing health issues such as diabetes or a UTI.
Turn off Electronics
One of the most important steps to take in unlocking better sleep is to turn off all electronics including the television and your cell phone. Not only does the blue light from your phone cause your brain to remain stimulated, the negative effects of social media scrolling can also cause nighttime anxiety and restlessness. A good rule of thumb is to keep your phone out of your bedroom altogether and use a digital alarm clock to wake yourself up in the morning. Keeping the phone in your room produces the need to constantly check your phone throughout the night. Checking the time can also cause nighttime restlessness.
Positive Thinking and Gratitude
Instead of worrying and stressing out about circumstances out of your control, try practicing positive thinking and an attitude of gratitude. The more you worry at night, the worse your quality of sleep thereby inhibiting sleep benefits. Live with a thankful heart and your worries won’t keep you up at night.
