Are you not getting enough sleep? To tell you frankly, there are many things you can do to get the sleep that your body needs. Many people suffer from insomnia because they’re not aware of the “tricks” to overcome their sleeping problem. If you know these tricks well, then you won’t have to spend one more sleepless night ever again. In this article, you will learn these effective ways to get better sleep. You will also learn the benefits you can get from having a good night sleep.
How Much Sleep Is Enough?
Before we start discussing the “tricks”, let’s qualify first what good sleep is. Some people think that long sleep is the best way to go. But no, this is definitely not the case. In fact, too much sleep causes bad effects as much as lack of sleep. We can qualify good sleep by defining how much sleep a person should get every day.
According to a study published on the Journal of Psychosomatic Research, the quality of sleep is so much more important compared to the quantity of sleep. This is why the “8 hours of sleep” advice isn’t actually a rule, but more of a guideline.
The truth is that the amount of sleep a person should get per night is based on their age, the National Sleep Foundation says:
- Newborn babies should get 14 to 17 hours a day.
- Infants should get 12 to 16 hours daily sleep.
- Toddlers should sleep 11 to 14 every day.
- Pre-school kids should have 10 to 13 hours of sleep.
- School age kids should have 9 to 11 hours of sleep every day.
- Teenagers should sleep 8 to 10 hours a day.
- Young adults and adults should enjoy seven to nine hours of sleep per day, while older adults should get seven to eight hours of sleep.
Sleeping less than seven hours at night is discouraged. Your body needs to rest and recharge for a certain length of hours in order to carry out its tasks for the next day. Those who get too little or too much sleep usually do not perform well in carrying out their tasks the next day.
Another thing to keep in mind is that spending eight hours in your bed doesn’t mean that you are already getting a good rest. Your eight hours in bed is worthless if you just spend most of it on the process of trying to sleep only.
Secrets to Having Better Sleep
There are many things that you can do to make you fall asleep easier and get a quality rest. It may take several tries before these tricks fully work and assimilate to your system. Don’t be discouraged and be patient. It takes at least a week to reset some of your bad habits that makes it hard for your body to naturally hit the sack.
Trick #1: Preparing Yourself to Have a Good Night’s Sleep
There are many ways to improve your sleep, but the first thing you need to do, is to prepare yourself to get a good one. Building the right habits you need to fall asleep faster and better is the foundation of this goal. Below are the things you can do in order to make it easier for you.
- Exercise: Unlike losing weight or building muscles, you should not wear yourself out when exercising to have a better sleep. According to National Sleep Foundation, to fall asleep faster at night, afternoon exercise will greatly help. While afternoon exercise can help in improving the quality of sleep, exercising just right before you hit the bed is discouraged as it will yield the complete opposite result.
- Cut the alcohol, caffeine, and cigarettes in your life: Those who have unhealthy habits, such as drinking alcohol, consuming too much caffeine, and puffing cigarettes, are said to experience poor quality of sleep. Thus, cutting these out of your lifestyle will definitely help you improve the quality of your sleep. According to a study published in National Center for Biotechnology Information (NCBI), alcohol can help you fall asleep faster, but it damages your sleeping cycle once the effect of alcohol wears out. On the other hand, caffeine prolongs the second phase of sleeping, which is actually a bad thing for sleeping, and shortens the third and fourth phase of sleeping, where REM sleep and dreams occur. Too much nicotine can keep you awake.
- Cut Your Screen Time: Since computers have become smaller and more portable these days, many people have the habit of bringing and checking their smartphones, tablets, and laptops in bed. What these people do not know is that using electronic devices before sleeping can harm their sleep cycles according to a study published on BMJ Open. The use of these devices can result to difficulty of falling asleep and shortening of sleep duration. Cutting your use of electronic devices all throughout the day, specifically a few hours before going to bed, will help you get better sleep.
Trick #2: Support Your Body’s Natural Cycle
One of the best ways to get a good night’s sleep is to get in sync with the natural rhythm of your body. Here are some of specific tips in understanding and complementing your natural body clock.
- Keeping a regular sleeping and waking up schedule: Sticking to a consistent schedule for sleeping and waking up, even during weekends, holidays and leaves, will help you set your body clock and improve the quality of your sleep. The first thing you have to do is to set a realistic sleeping time that will fit with your lifestyle. It is best to choose a time when you are usually tired so you can easily fall asleep. Then, count how many hours you need to sleep. That way, you will get the appropriate time when you have to wake up. Follow this schedule all the time without missing or skipping a day.
- Be wise when it comes to napping: Yes, napping is great and it can help you recover some lost hours of sleep. However, if you have insomnia, it is wiser to avoid napping in the afternoon as it could make your sleeping problems much worse. Yes, napping is still possible, but limit it to 15 to 20 minutes and you should do it in the early in the afternoon.
- Fight premature drowsiness: There are times when we feel sleepy already even when it is not yet our scheduled time to sleep. As much as possible, fight it! Remember that you have to be consistent with your sleeping and waking up time. Get off the couch when you feel the after-dinner drowsiness and find something fun that you can do to divert your attention. However, be sure not to choose activities that can make it difficult for you to fall asleep later like playing video games which activates your mind and makes it harder for you to sleep.
- Go out camping: Camping has been proven to reset the body clock of a person in just a week. This is due to the fact that our brain naturally syncs with the natural light or time of the Sun. So if you want to go back to your natural sleeping pattern, a week in the woods would be a great way to regain and calibrate your body clock. It’s also a great for an internet detox.
Trick #3: Be Careful in What You Eat and Drink
Many people think that what you eat and drink don’t affect your sleep. The truth is that daytime eating habits have an important role in how well you sleep. That is why it is a must to be very careful with what you consume if you are eager in improving your sleep.
- Avoid big meals at night: While it is so tempting to enjoy a big and heavy meal at night, it is not advised to do so. According to an article published on Livestrong, it disrupts sleep when you eat large meals before bedtime due to the fact that eating fires up your metabolism. When your metabolism fires up, it makes falling asleep and sleeping more difficult.
- Cut liquids in the evening: There are some people who love to consume too much liquids in the evening. If you are one of them, then you better think twice about this habit. Care2 Healthy Living says that drinking too much fluids within one to two hours before going to bed can make it difficult for you to enjoy a good night’s rest.
Trick #4: Copy a proven system
Aside from the top three tricks above, there are still many other effective ways you can learn and apply to ensure that you get the right quantity and quality of sleep. The Primal Sleep System is known to be one of the proven and tested ways that teach people how to fight insomnia and how to improve sleep. Whether you are suffering from anxiety, depression, insomnia, or other factors that cause you to have difficulties in falling asleep, the Primal Sleep System will definitely help you, just like how it already helped a lot of people. This program is designed to “repair” your Circadian rhythm to get better quality sleep.
Why Good Sleep Is Important?
- Have you ever wondered why people need to sleep? Well, it is because sleep is one of the factors that impact our memory and health. Without enough sleep, our memory won’t function well and our health is expected to deteriorate. This is why we need to have a good night’s sleep every day if we want our physical and mental health to be in their best state. If you’re still a student, it’s much better not to trade sleeping time for studying time. Some would even go to the extent of skipping bedtime just to study lessons. What they do not know is that when a person lacks sleep, it is so much more difficult to absorb what one is reading and trying to learn. Both kids and adults who have a good night sleep get better results on short-term memory tests.
- It makes you happier: Whether you believe it or not, sleep can make someone happier. A notable study published on Science Mag followed a total of 909 women and found out that poor sleep ruins one’s day. Poor quality of sleep has more negative impact on happiness than the differences of income.
- It helps you build muscles easier: It is a must for those who are aiming to build muscles to have quality sleep. After all, there is a good reason why fitness forums and magazines always give emphasis on sleep when they are talking about bodybuilding. It is impossible to build muscles when a person doesn’t take enough rest because it’s the only time when our body fixes the torn muscles after intense training.
- Proper sleep will save you from developing diabetes: Don’t you know that everyone of us, including skinny people, are prone to having diabetes? Quality sleep can help prevent diabetes.
- It improves your mood: People who get too little sleep or bad sleep usually wake up with a bad mood. It is because the quality of your sleep is also a contributing factor to your mood. Those who usually get bad sleep tend to suffer more from anxiety, depression, lower self-esteem, and other problems, according to a reliable study published on National Academic Press.
- It makes your skin healthier: If you want to have glowing and smooth skin, it is recommended to have a better sleep. Both the quantity and quality of your sleep affects the health of your skin. Those who have a better sleep tend to have healthier skin.
- You won’t have to visit your doctor a lot: having quality sleep will help you in maintaining a healthy well-being. This means that you would be saving more money by just complying to the amount of sleep that your body needs. Sleep plays an important role in healing your body naturally.
There are a lot of benefits that a person can get from getting an improved sleep. There are too many to mention all of them. If you want to know more about how to sleep better and the benefits of maintaining a healthy sleeping habit, check the Primal Sleep System. You can also check other health solutions on My Evolved Body if you want to have complementing plan of action to improve your health. There are so many things you can learn from the provided solutions on our site. Feel free to shoot us a message if you need to know more. You can also opt in to our email list for exclusive subscriber-only content and health insiders that you won’t read anywhere else.