Sleeping well at night is essential to a healthy diet or regular exercise. Research shows that poor sleep negatively affects your hormones, brain performance, and exercise performance. Also, it can lead to increased weight and possible health risks to children and adults.
On the other hand, adequate sleep can aid you in exercising better, eating less, and staying healthy. Nonetheless, sleep quantity and quality have declined over the past few years. Generally, over one million people often suffer to get a good sleep across the globe.
If you aim to get optimum sleep, there are many proven ways to achieve this beneficial habit— among the proven methods is losing excess weight to improve sleep. Thankfully, this post will discuss how losing weight can help you optimize your sleep alongside other secrets to optimize your sleep. Read on!
What Might Be Interfering With Your Sleep?
There are various reasons you might struggle to get good sleep, and these reasons may affect you at any time of the year. In addition to not setting enough time to get enough sleep, other causes may be affecting your ability to fall and stay asleep across the four stages of sleep.
Thus, you should check if there are things that interfere with your sleep, which may include:
- Stress: Mental health significantly affects your sleep. Stress can interrupt your sleep pattern and make it difficult for you to reach REM sleep. Therefore, it would be best to talk to your doctor if you are unsure you are suffering from stress.
- Medication: Some prescribed drugs can affect your ability to sleep. Sometimes, you may face sleeping problems immediately after starting your doctor’s prescribed dose. If this happens, you should consider talking to your doctor about a possible remedy.
- Illness: Illnesses such as diabetes, chronic pain, heart disorder, gastroesophageal reflux disease, and overactive thyroid can affect your ability to fall and stay asleep. If you are suffering from such illnesses, it would be best to seek immediate medication from your reliable doctor.
- Alcohol or Caffeine: Drinking alcohol immediately before sleep will generally make you fall asleep quickly but disrupt your second sleep phase. On the other hand, caffeine has adverse side effects that affect your sleep, including frequent urination, restlessness, an increased heart rate, and stomach cramps.
Top 4 Secrets To Optimize Your Sleep
Although there might be some reasons interfering with your sleep, there are secrets to optimizing your sleep. Here are 4 proven secrets to optimizing your sleep:
According to statistics, about 40.4% of adult women and 35.0% of men were overweight. These individuals slept below 7 hours per night. Typically, their sleep problems were associated with decreased levels of insulin and leptin sensitivity, salt retention, ghrelin, and inflammatory markers. If you are among this obese population, then you might be possibly facing sleep problems. Fortunately, losing excess weight to improve sleep is a good idea; you will solve your sleep problems and excess weight in your body.
2 Make Your Perfect Bed for Rest
Making a perfect bed for rest is a feasible way to optimize your sleep. Luckily, you can quickly achieve this by using suitable bedding materials, investing in a comfortable mattress, maintaining your pillows’ freshness, and keeping your bed warm. This will give you a comfortable sleeping space and a relaxing experience during your sleep.
3 Reserve Bed for Sleep and Sex
If you are fond of using your bed to surf the net or watch TV, it is advisable to shift to your coach. Try to reserve your bed for sex and sleep. You will quickly get a better night’s sleep when you associate your bed with specific activities. Generally, your mind will be driven to an increased sex urge with sleep benefits. Having sex before sleep is known to improve your sleep quality, and it will be a fruitful way to secure optimum sleep in your bed.
4 Start a Sleep Ritual
A sleep ritual is a typical schedule you follow before sleeping. Your sleep ritual should involve relaxing tasks that help you prepare for sleep. In addition to taking away your tiring day burdens, they will also train your brain on the right time to sleep. For instance, if you follow a routine of steps before preparing for sleep, you will realize a significant difference in how you feel relaxed and sleepy after finishing your sleep ritual.
Nonetheless, these rituals don’t need to be complex. You can opt for simple tasks such as washing your face, wearing your pajamas and brushing your teeth. Alternatively, if you consider a more elaborate scheme, you can take a cup of herbal tea, walk within your neighborhood, or do evening meditation.
There are other ways of optimizing your sleep. Here are some of them:
- Avoiding too much food
- Using earphones and a mask
- Keeping away other electronics
- Making your bed comfortable
- Optimizing your bedroom’s temperature
- Clearing and relaxing your mind in the evening
- Controlling your sleeping disorder
- Avoiding taking drinks before going to bed
Getting good sleep is essential for our brain, body, and hormone development. However, many things may interfere with your sleep, including medication, illness, stress, drinking coffee or alcohol before bedtime, and in other cases, unregular sleeping rituals. Thankfully, we have discussed four helpful secrets you can use to optimize your sleep. Fill in this form to learn more about optimizing your sleep today!
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