Why it is so important for good sleep?
Some might wonder why sleep is so important. It's the way our bodies can completely rest and rejuvenate. It's critical to maintain our mental and physical health. When it gets disturbed through insomnia, sleepwalking, or other poor sleeping conditions, it causes cascading issues that will only be amplified as the poor sleeping habits continue. Therefore, it's important to look at how to get more deep sleep or how to stop sleepwalking.
Global Holidays of Sleep
One of the ways you can get more deep sleep is to pay attention to those holidays around the world that celebrate sleeping. Whether you choose World Sleep Day, which is the Friday before the Spring Equinox, meaning it changes year to year.
It was created by the World Sleep Society, which wanted to shed light on our poor sleeping habits in the modern-day. Another holiday is the Festival of Sleep day, which occurs on January 3rd each year, giving a more concrete date to help with your sleep planning.
These holidays have been created as it showcases the importance of taking a step back, disconnecting, and focusing on that much-needed unassisted rest. These holidays are gaining more attention year over year.
The best tips and tricks to get a good night’s sleep
Let’s look at some strategies that can help you get a good night's sleep waking up fully rested for the day's challenges. It's essential to take note of the items below, as when done in conjunction with each other, it will lead to having your body in a relaxed state that will help promote a better chance of sleeping and getting into a deep sleep.
1. Build out a schedule
You’ll need to commit to a set amount of time to be able to sleep. You want to ensure it’s no more than eight hours a day and that you keep your schedule consistent.
You should be going to bed at the same time every day, and if you find yourself not able to, you should leave your bed for around 15 minutes and do something relaxing to get you back into sleep mode.
It's all about training your body to know that once a particular hour hits and you're approaching the bedroom, it knows that it's time to sleep deeply.
2. Cut down on caffeine consumption
You might need it for that early morning jolt, but you do not need a steady supply throughout the day. Avoid it in the afternoon and medications that might contain caffeine.
These stimulants will make it harder for you to relax when it comes time to sleep and will answer the question of how to stop sleepwalking – which is caused by overstimulation.
Honestly, this could be a tough one for many, who seem to drink these throughout the working day, either in the office or remotely, and before they know it, are drinking a strong coffee at 4 pm and then being too jittery at nighttime to get a good sleep.
3. Manage stress
We're interconnected these days, which adds numerous stress levels and anxiety as it seems that we're never able to turn off fully. Make time to disconnect from technology, practice breathing, eat well, meditate, and do other items that will help to mitigate your stress levels and have you calmer when it's time to sleep.
4. Watch what you eat (and drink)
We already discussed how stimulants like caffeine will adversely affect your sleeping patterns, yet when asking how to get deep sleep, you need to eat a balanced diet throughout the day. This means don't eat too much or too little before bedtime because your body will keep you up, as it sends signals it wants to be fed or you have a stomachache.
You want to ensure that you have the right types of nutrients, and there are some calming foods you can have in the evening, such as Chamomile tea, taking food supplements such as Valerian root, or taking some Melatonin.
5. Avoid Alcohol
When looking at how to stop sleepwalking or how to get more deep sleep, avoid alcoholic consumption. Alcohol does various damage to our bodies, but it also prevents you from sleeping well due to what it's doing to your body. This will lead to restless nights and waking up doubly poor from the effects of alcohol consumption and poor sleep.
6. Kill the Tobacco
Smoking causes numerous problems to your health, but it primarily affects your breathing systems. Having a hard time breathing when you’re trying to heal nightly and provide your body rest is not recommended.
Not the ideal scenario when you're trying to get more deep sleep if you're gasping for air. The other issue is the nicotine in tobacco products, that's another stimulant, which is the same reason to avoid copious amounts of caffeine.
7. Avoid sleeping outside of your cycle
When you start taking day naps or power naps throughout the day, you're giving your body short bursts of energy, thinking it’s getting enough rest. However, when it comes to your regularly scheduled sleeping time, it's much more difficult because you're not as tired as expected and end up breaking your sleep cycle.
Therefore, it's better to drag your feet a bit during the day without a nap, just to ensure that you’re sleeping and not searching for how to get more deep sleep.
8. Make your sleeping area comfortable
You want to ensure that where you sleep is comfortable, dark, and at the proper temperature. You don't want any type of distractions. Don’t have any bright light options in your bedroom or ways to entertain yourself, such as a TV or video games.
You also want to ensure that the bed itself is used only for sleeping and relaxing and not a place for work, eating, or other uncommon activities. It might be comfortable, but your mind doesn't associate that a bed equals time to sleep.
9. Have the right type of light exposure
That means during the daytime, you want to be exposed to as much bright light as possible, whether it's natural light outdoors or having a brightly lit office. This is because your body's circadian rhythm helps facilitate sleep, and associates bright lights with the time to be awake and that it's daytime.
On the other end of the spectrum, try your best to avoid blue light, which comes primarily from technology screens. The blue light will trick your mind into thinking it's daylight, even though it doesn't seem that bright. This will affect your rhythms and make it an issue when it comes to sleeping.
Make sure that you take the time now to develop good sleep habits because you only have one body to maintain. The earlier you're able to start, the earlier you'll have sound sleeping nights and always feel refreshed in the morning.
You don't want to get up one morning down the line and realize you don't use any of the tips mentioned above, and now it seems like it's been years since you’ve had a good sleep.
Your body and your mind will be very grateful for the proper sleep schedule. In addition, you'll be in a much better mood the minute you start incorporating these healthy habits for proper sleep.