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Many people misunderstand how to get deep sleep naturally. People often place more emphasis on sleep quantity than sleep quality, when they are both equally important to your overall sleep health. If you want to learn how to sleep better at night naturally, you need to look at your sleep quality, lifestyle habits, bedtime routine, and sleep system.
A lot of sleepers start a figurative stopwatch as soon as their head hits the pillow. Sleeping can often turn into a race against oneself to achieve enough hours of rest. However, if you’re waking up frequently throughout the night or are naturally a light sleeper, then you should learn how to sleep better at night naturally.
Why am I not sleeping through the night?
If you experience sleeplessness, it’s important to not write it off. It’s important to never give up on achieving a better night’s sleep. It’s a myth that the older you get, the less sleep you need. However, as you age, your sleep cycle changes, and you enter deep sleep for a shorter period of time. This change can make it more difficult to understand how to get deep sleep naturally.
Sleep occurs in a sequence of stages, including periods of light and deep sleep, plus occasional periods of active dreaming, known as REM sleep. This cycle is repeated several times during the night.
However, older people spend more time in the lighter stages of sleep than in deep sleep. "When you are in the lighter stages, it's easier to be aroused, which then can make it difficult to fall back to sleep,"says Dr. Lawrence Epstein, an associatephysician with the Division of Sleep and Circadian Disorders at Harvard-affiliated Brigham and Women's Hospital. "Research has shown that your sleep needs stay constant throughout adulthood. Instead, it's your sleep patterns that change, and that is what can interfere with sleep quality." Here are 8 ways to sleep better naturally at night.
8 Tips On How To Sleep Better At Night Naturally
- Limit technology use near bedtime. Exposure to natural light during the day is not only beneficial — it’s necessary for normal circadian rhythm functions. However, electronic devices emit blue light that can trick your brain into thinking it is daytime. When your brain is stimulated by bright light, it will reduce melatonin production, which is the hormone that makes you feel tired. This can increase the risks of disrupting your circadian rhythm.
- Make your bedroom conducive to sleep.Ensure your sleep environment is dark, quiet, and relaxing. Try cozy bedroom ideas for small rooms if you’re struggling to feel calm in your bedroom. If you’re traveling or out of your normal sleep environment, bring earplugs and a sleep mask to ensure you have a quiet and dark environment. If you find earplugsuncomfortable, you can play white noise off your phone.
- Don’t consume alcohol or caffeine before bed. When caffeine is consumed late in the day, it can stimulate your nervous system and prevent your body from relaxing. Consuming caffeine up to six hours before bed significantly worsened sleep quality in one study. Alcohol can increase symptoms of sleep apnea and snoring, as well as disrupt melatonin production.
- Wake up at the same time every day. Your body’s internal clock depends on a consistent sleep-wake schedule. If you’re in the habit of going to bed and waking up at similar times, it can aid long-term sleep quality.
- Don’t take long naps. A short power nap can be beneficial, but long napping during the day can make sleep at night elusive. Sleeping during the day can alter your body clock and throw off your sleep-wake cycle. While napping for half an hour or less can enhance cognition, longer naps can negatively affect health and sleep quality, according to one study.
- Use sleep associated items.A special pillow or essential oil scent can be linked to sleep if it’s frequently a part of your bedtime routine. This trick is especially helpful if you’re traveling or out of your usual sleep routine. The inverse of this rule is true as well. All non-sleep activities should take place outside your bedroom or else you will associate your bed with stimulating activities and it will be more difficult to wind down at night.
- Exercise regularly, but not too close to bedtime. There are many ways exercise affects sleep. Poor sleep quality will lead to lethargy but staying active can lead to better sleep quality. Studies have shown that just 150 minutes of moderate to vigorous activity a week can improve sleep quality by 65%.
- Increase bright light exposure during the day. Just as blue light at night can affect yourcircadian rhythm, natural sunlight or bright light exposure has been shown to improve nighttime sleep quality and duration.
Stay asleep on a mattress uniquely designed for you!
Restlessness throughout the night can be caused by a variety of reasons, but an uncomfortable mattress is an easy fix to many sleep issues! If you aren’t sleeping soundly through the night, it could be time to replace your mattress. There’s no questioning the impact of sleep quality on your overall health, so why put off investing in a mattress that will help you stay asleep throughout the night.
Your sleep environment should be tailored to your personal anatomy and built to prevent discomfort. Ensure you’re getting the best night’s sleep possible with the right mattress for you. Mattress Warehouse uses bedMatch™ technology to identify your perfect mattress. Visit your local Mattress Warehouse today to see how science can change the way you sleep.