words Alexa Wang
No matter what stage of life you are in, your body needs seven to nine hours of quality sleep to function correctly. A night of tossing and turning or simply sparing a few hours to close your eyes and lay down isn’t enough. This article includes five things you should know for improving your deep sleep.
Quality sleep refers to the period when your body repairs and rejuvenates itself and prepares 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 stage of sleep, your body pays less attention to the external 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 function, and waking up after sleeping deep will be way more beneficial to you than a ten-minute power nap. The question is, how can you get your body to sleep deeply, especially if you have such a hectic routine?
5 Things You Should Know for Improving Your Deep Sleep
- Healthy Eating Habits
Your lifestyle determines your health. That’s why it’s essential to make sure you’re eating well. To achieve a better night’s rest, consider tracking what you eat throughout the day. Moreover, there are a few types of foods that induce sleep. For example, carbohydrates are a must if you find that you’re having difficulty sleeping. In addition, milk can also help you sleep.
How does our diet determine how well we sleep? Well, many food items we consume daily contain some amount of melatonin. Melatonin is a sleep-inducing hormone that helps you get a good night’s sleep. Food items rich in antioxidants are another great option if you’re looking to get a better night’s rest. Some food items that can help you improve your sleep are:
- Chamomile tea
- Rice and carbohydrate-rich food
Once you’ve adopted a healthy diet that incorporates these foods, your sleep cycle will start improving. As a result, you will wake up feeling more relaxed and energized.
- Exercise Regularly
Another significant change you can bring into your lifestyle is working out. There are endless benefits to working out. However, the most important one we are concerned with right now is regulating your sleep. When you work out, your body becomes more tired, making it easier to fall asleep. Additionally, exercising raises your body temperature, improving sleep quality. When you go to bed tired, your body is more focused on repairing itself than it is on external sensations. As a result, you’re more likely to fall into NREM sleep.
- Create a Sleep-Inducing Environment
Creating a comfortable sleeping environment is crucial to improving your deep sleep. The first thing you should pay attention to is your bed, as this is where you’ll usually sleep. Having a comfortable bed and mattress will positively impact your sleep cycle.
Finding the right mattress for you can be difficult, especially if you don’t know what to look for. Before buying a mattress, do your research regarding the type of mattress you need and where you’ll get it from. You can visit different reviewing platforms, such as Comfybeddy, to know more about a brand or product. Comfybeddy is an Australian-based company. The company’s website serves as a resource for all your sleep-based needs. For example, Comfybeddy has plenty of resources about mattresses, such as product reviews and more general information. The brand is focused on you and the quality of your sleep. Not only that, but it also provides further sleeping tips and advice. If you have any more sleep-related questions, Comfybeddy likely has the answers you’re searching for.
Moreover, black-out curtains can also help maintain an undisrupted sleep as they limit incoming light. Another thing you can do is keep a comfortable room temperature. While preference in temperature varies from person to person, keeping your bedroom at a comfortable temperature will make it easier for you to fall — and stay — asleep.
- Follow a Routine
Keeping work outside the bedroom plays a crucial 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 fixed bedtime and then stick to it.
Another important thing you should keep in mind is not touching any electronic device after a specified time. Switching back and forth between social media websites might not seem that big a deal. However, it can distract your brain and throw off your sleep cycle.
Here are some examples of things you can add to your nightly routine to relax before bed and get a better night’s rest:
- Take a hot bath
- Light some candles
- Listen to music
- Read a book
- Manage Your Caffeine Intake
Last but not least is your caffeine intake. Did you know it takes about ten hours for caffeine to leave your body? That means if you have a cup of coffee at four p.m., the caffeine won’t have left your body until almost two in the morning. As a result, you’ll sleep more restlessly than you would have otherwise.
Watching your caffeine intake is probably the easiest way to maintain a healthy sleeping schedule. You don’t have to completely cut out coffee from your day. Rather, limit your caffeine intake to the mornings. If you’re craving a hot beverage in the evening, opt for something with little to no caffeine, such as chamomile or green tea.
A few tweaks in your lifestyle can make or break your sleep cycle. Positive changes to your lifestyle mean an end to sleepless nights. When you wake up well-rested, you’ll start noticing significant improvements to your health. In addition, a good night’s rest takes your productivity to a whole new level. We hope this article gives you an idea of how to better your deep sleep.