Sleep deprivation is something that affects many of us. That feeling of waking up in the morning refreshed and ready to go is one that a lot of people wish for. A good night’s rest is everything and then some. Many underestimate the strengths resting has on our bodies. Sleep deprivation can lead to different chronic disease such as diabetes, cancer, obesity, and immune system failure. Just one night of deprivation can lead to complications in the body. Think about this and imagine days, weeks, even months. Getting a good night’s rest is very important, here are 10 different tips on how to start improving!
1 . Know It’s Importance
Many people do not understand the importance of getting enough rest at night, and the prizes that come with it. Knowing the importance will help in trying to give your body more. When you sleep your body is in an anabolic (building up) state. Sleep helps you to fortify your immune system, balance your hormones, boost your metabolism, increase physical energy, and improve function of your brain. If you have goals not matter what they are, rest is likely to be one of the top three factors in you reaching them.
Melatonin, ever take the supplement to help you get a better nights rest, or fix your sleep schedule? This is a hormone that regulates the sleep-wake cycle in your body. Sunlight is vital in the production and secretion of melatonin. So get more during the day, and less at night and you are already on your way.
3. Avoid The Screen
This is probably the number one thing you can do to improve your sleep quality. The blue light from screens of electronics makes the body produce daytime hormones and disorient its preparation for bed. Instagram will still be there tomorrow when you wake up, so put the electronics down at least an hour before going to bed, televisions included.
4. Blue Light Blocker
You may work from home on your computers or iPads and need to use electronics a little closer to the time you go to bed, this is understandable. Though the best solution is to just shut everything off, there are settings and applications that can eliminate the problem of the blue light from phones and computers. iPhones for example have the night shift setting, and a free application called f.lux can be downloaded onto different computers.
5. Caffeine Curfew
Give your body enough time to remove caffeine form your system, for most that means cutting it off around 4pm.
6. Stay Cool
A drop in your body’s core temperature helps to initiate sleep. Warmer temperatures can make it a challenge for your body to get the proper sleep you need.
Go to sleep at the right time! Going to bed during the right hours increases its benefits. Make sure those eyes are shut and stay shut during the hours of 10pm and 2am.
8. Train Hard
Include strength training into your exercise regimen. Short and intense workouts will help increase your sleep quality, and try not to train after 5 pm if possible.
Magnesium is an anti-stress mineral, which is the #1 mineral deficiency in the world. Increase your levels to instantly reduce your body’s stress load and improve quality of sleep. Check out this post to get information on getting your magnesium levels up with from quality sources.
10. Remember High Protein Low Carb
One of the worst things you could do is eat right before bed. Not only will your body not be able to metabolize the food properly (unless you sleep standing up), it prohibits a restful sleep. If you are eating at night making sure it’s a minimum of 90 minutes before heading to bed is necessary. Carbohydrates especially will spike your blood sugar and cause a sharp drop later, making it more likely for you to wake up in the middle of the night. If you have to have something make sure it’s high protein and low carb. Proteins contain amino acids which can actually aid in getting better sleep.
Try out some of these hacks, and get to sleeping like a baby.
Article written by GUADS member Breanna, with contributions from theshawnstevensonmodel.com/sleep-problems-tips