Mar
In today’s fast-paced world, insomnia affects millions worldwide, disrupting our hormonal balance and health. Chronic sleep issues lead to imbalances in crucial hormones like cortisol and melatonin, impacting mood and metabolism. In this article, we would like to recommend seven tips to improve sleep quality naturally, restore hormonal equilibrium and promote overall energy level.
Avoid exercise at night
Early morning exercise could help in sleep but exercise at night is not recommended, because Intense exercise raises our core temperature, making it harder for us to fall asleep. Exercise at night can lead to digestive issues including acid reflux, heartburn, and indigestion, especially after dinner. These digestive issues may arouse the brain and directly reduce sleep quality. (The Connection Between Diet, Exercise, and Sleep. 2020)
Take a handfull of beans/nuts at dinner
Several types of nuts including almonds are good source of melatonin, magnesium, and fiber which helps to prepare us for sleep. According to the Journal of Clinical Sleep Medicine, people who consume sufficient portions of high-fiber foods will have longer NREM sleep (Non-Rapid Eye Movement). NREM sleep is the phase which strengthens memories, regulates body metabolism, and repairs the brain (Eat Beans before Bed to Sleep Better!, 2022; Sejbuk et al., 2022). The magnesium content in beans and nuts will also help induce sleep so that people can fall asleep faster.
Practise meditation/stretching before sleep
Practicing meditation before sleep can enhance melatonin release and reduce cortisol levels. It calms our brain and body and prepare us to sleep by reducing emotional and physical stress. People who practise meditation fall asleep faster because it promotes slow-waves sleep (deep sleep). Researchers have shown that meditation improves sleep quality of people who suffering from insomnia (Rusch et al., 2019). Stretching exercises such as light yoga can relax our muscles and improve sleep.
Off-screen one hour before sleep
Electronic devices such as phones, tablets and laptops emit blue rays which hinder melatonin production and decrease sleep quality. Exposure to blue rays at night activates our neurons and excites our brains, trying to keep us awake in the middle of night. Turning off screen before sleeping can improve sleep quality.
Sleep environment.
A quiet, dark and chilling surrounding creates a cozy environment for us to fall asleep easier. “Some people find that low-pitched ambient sounds, such as raining sounds, could improve sleep. Dark bedroom or with dim red light help us to fall asleep faster and maintain good sleep quality. The ideal room temperature for good sleep is around 16°C to 20°C. These ambient temperature lowers our core temperature and induce melatonin production. Different people might have different preference, finding the right sleep ambience is encouraged.
Sleep before 12 am
Ensuring a pre-midnight bedtime optimizes light exposure, regulating melatonin for a healthy circadian rhythm and balanced sleep-wake patterns. Late bedtime habits correlate with a shorter lifespan, increased risks of psychological issues and diabetes, and reduced deep sleep leading to daytime drowsiness. The 1.5 hours before midnight is crucial for bodily replenishment. Prioritizing sleep before midnight is essential for waking up rested and refreshed.
Wake up at the same time every morning
Consistently adhering to a set bedtime and wake-up schedule promotes a stable sleep pattern throughout the night, which benefits both physical and mental health. It is advisable to maintain a consistent wake-up time within a 15 to 30-minute range. Engaging in a regular morning wake-up routine, such as exercise or healthy breakfast contributes to morning cortisol levels and cultivation of healthier habits. This practice enhances overall productivity and performance throughout the day, thereby improving sleep quality by reinforcing the body’s natural inclination to rest.
Conclusion
In conclusion, embracing these natural sleep-improvement tips lays the foundation for a rejuvenating night rest. By incorporating these habits into one’s lifestyle, achieving a restful and revitalizing sleep becomes not just a possibility but a natural outcome, paving the way for improved health and a more energetic and fulfilling life.