Sleep Hacks - How To Sleep Better?

"Sleep has great significance in our life. When you don't get enough sleep, the world turns into a nightmare"

Trouble in sleeping? You are not alone then.

When our schedules become increasingly hectic, sleep may be the last thing on our minds. We are overworked, tired, and sleep-deprived. Thus sleep is necessary for our physical and mental well-being. It has a negative impact on our health, attractiveness, and work productivity if we don't get proper sleep. Sleeping less won't help you live a healthy life. Scientific evidence indicates that sleep deprivation is linked to an increased risk of cardiovascular disease, dementia, and death.

The Risks of Sleep Deprivation

Sleep has great significance in our life. When you don't get enough sleep, the world turns into a nightmare. Things that appear petty in the daylight become monstrous at night. In addition, without enough sleep, you will not be ready to face those challenges when the sun rises. Poor sleep habits have consequences at work, in our wallets, in our personal lives, and in our health.

Similarly, change in the way you sleep can cause sleeping disorders. And it can result in a negative impact on your health, safety, and general quality of life.

Sleep disorders come in a variety of forms. They're frequently categorized into different groups that describe why they occur or how they affect you. Sleep disorders can also be classified based on habits, issues with your natural sleep-wake cycles, respiratory issues, sleeping difficulties, or how drowsy you feel during the day.

The following are some examples of common sleep disorders:

Insomnia is a sleep disorder in which you have trouble falling asleep or staying asleep all night.

Sleep apnea is a condition in which you have irregular breathing patterns while sleeping. Sleep apnea comes in a variety of forms.

RLS is a sleep movement disorder characterized by restless legs syndrome. Restless legs syndrome, also known as Willis-Ekbom illness, is characterized by an unpleasant sensation and a strong desire to move the legs when sleeping.

Narcolepsy is a sleep disorder that causes severe tiredness during the day and causes people to fall asleep unexpectedly.

A Fragmented Sleep Pattern is characterized by frequent waking at night. Stress and inflammation hormone cortisol can be ramped up by it.

Nighttime Muscle Cramps disturb sleep and people people who suffer from leg cramps often wake up during the night. 

Sleep Deprivation and its Dangers

As previously stated, sleep is very important for our bodies to execute their everyday functions. Here are some of the consequences of not getting enough sleep.

  • Productivity has plummeted.
  • Sleep deprivation has a negative impact on one's job.
  • It's Hazardous to Your Health
  • Sleep deprivation wreaks havoc on relationships.
  • Sleep aids in the sharpening of the mind and heart, but insufficient sleep can lead to major problems.
  • Sleep deprivation also leads to depression, unhealthy skin, and a poor immune system.
  • Inflammatory cytokines are produced when we don't get enough sleep, which throws our systems out of whack.

Significance of Sleep

Getting 7-9 hours of sleep each night can help us enhance our mental and physical health, reduce stress, and increase our memory, all of which are important for school and tests. Sleep also affects our mood and energy levels throughout the day, as well as our ability to acquire and retain information. Sleep can help you 

  • To sharpen the mind and heart. 
  • Softens our emotions. 
  • Get sick less frequently.
  • Maintain healthy body weight.
  • Reduce your chances of developing significant health issues like diabetes and heart disease.
  • Reduce stress and improve your mood.
  • You'll be able to think more clearly and perform better in school and at work.
  • Improve your interpersonal relationships.

Hacks to Help You Fall Asleep

There are a few useful sleeping hacks for dealing with both significant and tiny sleep issues. Here are some sleep hacks to help you sleep better.

Set a Timer for Going to Bed.

If you find yourself wishing you'd gone to bed earlier all of the time but finding it difficult to stick to a relaxing bedtime routine, consider setting an alarm to go to bed. Refrain from snoozing. Sometimes this can be tough as our schedules may shift throughout the week or year. Creating a nighttime routine can assist. It's just as important to keep a consistent sleep schedule on weekends as it is during the week. Make an effort to develop a sleep schedule that works for you throughout the week. You can avoid frustrating sleep cycles by making only minor adjustments to your sleep habits.

Put your phone away

Try to decrease the amount of time you spend on all of your devices before night. If you put your phone down at least one hour before bedtime, you will have an easier time falling asleep. You might consider turning off your notifications or switching to night mode if you cannot abandon your phone completely. Keeping your phone charged away from the bed is also a good idea. Make sure your phone isn't on your nightstand. Try putting it in another room. This can help you avoid the urge to check your phone late at night or also first thing in the morning.

Your workout should be earlier in the day

When you work out, adrenaline boosts your attentiveness, which is great unless you're trying to get to sleep early. Allow your body to relax by finishing your workout at least three hours before bedtime. If you need to move your body, do it at night with relaxing activities like sleep meditation, yoga, or stretching.

Eat Healthily

A healthy, well-balanced diet can help you sleep better. Foods high in tryptophan, serotonin, and melatonin, such as eggs, cheese, and salmon, can improve the quality and duration of your sleep.

Take a magnesium supplement as well. Magnesium aids the creation of sleep-regulating melatonin and helps to improve sleep patterns and cognition.

Don't Eat Heavy Meals Late at Night.

Eating a large meal too soon before bedtime may keep you awake since your body isn't designed to digest while you sleep. If you must eat late, choose lighter fare because proteins are difficult to digest.

Practice Sleep Meditation 

Meditation helps you to relax and teaches you how to sleep better. Sleep meditation helps you to get sound and proper sleep. After a hectic day, you need to remove all stress, relax and sleep so that you can get up more energetic and fresh. That is why 5 min sleep meditation or relaxing music meditation can reduce your stress and relax your body and soul so that you can get better sleep.

Avoid Caffeine in the Afternoon

Caffeine should be consumed in moderation later in the day. How well you sleep at night is influenced by what you do during the day. It's recommended to drink your last cup of coffee or energy drink in the afternoon since caffeine can stay in your system for up to eight hours.  Your afternoon pick-me-up lasts longer than you might think. Caffeine should be avoided by early afternoon, according to experts, because it will keep you awake later.

Ending Note

Sleep is vital to your physical well-being, productivity, and mental health. It aids in the mending and repair of your heart and blood vessels. Heart disease, renal disease, high blood pressure, diabetes, and stroke are all connected to chronic sleep deprivation. So we shouldn't be ignorant about our sleep and if we suffer from any sleeping disorder we should consult a doctor. And if you have trouble sleeping due to stress and work schedules then try sleep meditation, breathwork, and relaxing techniques. Join any online Omidlife course of sleep meditation and get sound sleep. Now omidlife is available so that you can easily access your favorite course. Download now and join your favorite course.