20 Doctor’s Tips For Great Sleep
While everyone sleeps, some people sleep less than others. Of course some of those can still function with less sleep, but most of the world needs more sleep than what they’re getting.
When looking at the various problems people have though with sleep, we find all kinds of different issues. Some people wake up multiple times during the night or lay in bed for several hours without getting a wink. So to help with that, we’ve put together a list of tips to help you sleep better.
Best of all, these sleep tips were suggested by doctors, so you know they’re going to be good.
Spend At least 15 Minutes In The Sun
Ideally in the morning when you first wake up. But overall, spending a good 15 minutes soaking up sunshine will help you in sleeping better. Why is that?
Well, it has something to do with our internal clock. It runs on a 24-hour schedule and it functions the best when we have a consistent pattern of light and dark.
Have Something To Get Excited About
Our thoughts have a tendency of keeping us up. That statement is true when you consider how tough it is to sleep if you are dreading the next day. On the other hand, if you go to bed feeling good and have something to look forward to tomorrow, you’re going to sleep better.
Avoid Alcohol Before Bed
There’s nothing wrong with having a few drinks at a social event, but do avoid it as a sleep remedy. While some people stand by it being an effective way to wind down, it creates more problems than fixes them.
First, alcohol does make you feel tired, but it interrupts your circadian rhythm (your internal clock), and blocks REM sleep. It also tampers with your breathing, which prompts you to snore.
Caffeine is also something that must be cut too. We’re not talking about regular coffee either. This applies to anything that has caffeine such as some pops and iced coffee.
On top of some people being more sensitive to caffeine, it also lingers in our body for longer than you might think. Even for the most tolerant of people, caffeine stays in our body for roughly 12 hours. That means after six hours, only half of it is gone.
So in other words, if you’re someone who drinks coffee (or anything caffeinated) throughout the day, there’s good odds that caffeine is in your body still while you’re sleeping. Why this creates a problem is the fact that caffeine is a stimulus to keep us up.
Cut Nightly Exercising
Along with caffeine, exercising at night is not smart. While exercise is good for you, remember what happens after you’re exercising. You get a lot of energy. Energy that your body doesn’t want to use up at night.
Remember when night falls, your body is shutting down. The last thing you want is to fill your body with more energy.
If You Need Coffee, Try Mushroom Coffee
We get that drinking coffee for some people is something they can’t stop immediately. That’s okay. Instead, we’d encourage you to find a replacement. Our suggestion is mushroom coffee. It contains only half of the caffeine in a typical cup and it has plenty of antioxidants too.
Or Try Some Nuts
Another alternative food is having some nuts. Not only is it healthier than other snacking options, nuts also contain ingredients to help you sleep better.
One study found that those eating nuts regularly, fill their body with sleep-inducing nutrients. They also make your brainwave frequencies strongly associate with sleep.
But Don’t Eat Too Late
Of course we need to be eating, but for better sleep it’s worth looking at when you are eating. According to the Cleveland Clinic, if we eat two hours before going to bed, we’re going to have a rough time.
Why that is is because whenever there is food in our body, our digestion system goes to work. This creates quite a bit of discomfort whenever we go to lay down.
Listen To Binaural Beats
For those not aware of it, binaural beats is a combination of two slightly different sound frequencies that create a single tone. The idea behind these beats is that they will cause our brain to slow down activity and allow ourselves to relax. This helps dramatically, as thoughts and other brain activity can keep us up all night.
Have Your Pet With You
Corrections, have your furry friend in the room while you sleep. There is plenty of evidence that those who sleep with their dog – and effectively any animal – slept better than those who didn’t.
Why? Because for many pet owners, their pet creates a sense of safety and allows ourselves to relax.
That being said, to get these benefits, it’s wise to give your pet a specific sleeping spot, rather than have them sleeping with you.
Take Mindful Meditation Classes
Meditation in general can improve sleep overall, but mindfulness meditation works too. People who took it were able to sleep better than anyone who tried other sleep techniques.
Have Your Window Open
Maybe not something to do in the dead of winter, but opening a window can prove beneficial for improved sleep. The idea with this one is that by allowing air flow, you’re also reducing the levels of carbon dioxide in your room. According to one study, that translates to sleeping better at night.
Have A Weekend Camping Trip
Again, something you might not want to do in the dead of winter, but it can improve sleep a lot.
With camping there is more stillness, and the pitch darkness also helps our body in resetting and boosting the quality of sleep. So if you need to get some better sleep, take a weekend to go camping.
This may sound counter-intuitive, but it’s actually an effective strategy. Of course, we wouldn’t suggest this as your first plan of action. But if it comes down to it, trick your brain to staying awake. We know that this method works due to a popular cited study in 2003. The study claims and proved that when insomniacs laid in bed and had the intention to stay up, they fell asleep faster and had a restful sleep.
These days you might have to grab some calcium magnesium pills, but it does the same thing. This is an effective way for sleeping better and a 2012 study goes and proves it. It’s basically a natural sleeping pill, except better for most people.
Read Paper Books Over eReaders
One issue many people have is that we’re often exposed too much to blue light. Blue light is the type of light that’s emitted from TV, computer screens, tablets, and all electronic devices. It’s bad because this light tricks our brains into thinking that it’s still daylight even when we look outside and it’s not.
Blue light overall interferes with our brain to release melatonin – a sleep inducing drug in our brain – and causes us to stay up. How this goes to eReaders is again this blue light. So if you’re the type of person who reads before going to bed, we’d suggest reading a paper book over an eReader.
Get Yourself Blue Light-Blocking Glasses
Going off that blue light tangent we had above, it might be wise to invest in some blue light-blocking glasses. If you need glasses anyway, might as well make them block blue lights more.
Sleep With Your Feet Exposed
Temperature plays a big deal when it comes to sleep quality. But one thing others might not realize is that the bottoms of our feet play a big role in sleep quality too.
The bottoms of our feet are hairless and contain special heat-beating vascular structures. What this means is that they are designed to cool our body down. And a cool body is conducive to better sleep.
Avoid Long Naps If Possible
Naps have benefits that shouldn’t be ignored. They boost mood, performance, and memory. But you don’t want to go too crazy with them. Napping is still getting sleep in some way and when used excessively, it can mess with your entire sleep schedule. If you need to take a nap, aim for it to be 10 minutes long.
Put On A Sleep Mask
The last suggestion we’ve got is putting on a sleep mask. While some people think they can be excessive or indulgent, they do play a purpose.
The point of a sleep mask isn’t to be fashionable, but to provide more darkness. This is ideal for rooms where you lack blackout shades or if your room is still kind of bright at night.