August 20, 2022 5 min read

HOW TO GET A BETTER NIGHT’S SLEEP

How can an individual get a night better sleep? How best can an individual maintain a natural sleep-wake cycle effectively? What are some things that one needs to do to maintain a better sleep at night? This article explains how an individual can get better sleep.

Poor sleeping was the norm for many before the pandemic. The tension, worry, and disruptions then exacerbated individuals' evening slumber, giving rise to names such as "coronasomnia" to explain the increase in sleep disturbances last year.

Sleep experts recently discovered something that astounded them: more than a year into the pandemic, the collective sleep has only worsened. When you're wide awake at 3 a.m., getting a decent night's sleep may seem like an unachievable objective, but you have far more power over the quality of your sleep than you probably realize. Just as how you feel throughout the day is often determined by how well you sleep at night, the solution to sleep problems is frequently found in your daily routine.

Maintain A Natural Sleep-Wake Cycle

Syncing your sleep-wake cycle, or circadian rhythm, with your body is a critical strategy for improving your sleep. Maintaining a consistent sleep-wake schedule can leave you feeling significantly more refreshed and invigorated than sleeping the same number of hours at different times, even if your sleep schedule is altered by an hour or two.

  • Each day, attempt to go to bed and wake up simultaneously. This assists in resetting the body's internal clock and optimizing sleep quality. Select a bedtime that corresponds to your regular level of fatigue to avoid tossing and turning. You should naturally wake without using an alarm clock if you're receiving enough sleep. If an alarm clock is required, an earlier bedtime may be necessary.
  • Avoid sleeping in on weekends. The greater the discrepancy between your weekend and weekday sleep schedules, the more severe your jetlag-like symptoms will be. If you need to compensate for a late night, take a nap rather than sleep in throughout the day. It enables you to repay your sleep debt without interfering with your regular sleep-wake cycle.
  • Utilize napping wisely. While napping is an excellent way to make up for lost sleep, napping can exacerbate your difficulties if you have difficulty sleeping or staying asleep at night. An individual should limit naps in the early afternoon to 15–20 minutes.

Daytime Exercise

Individuals who exercise consistently sleep better at night and are less tired during the day. Gianfrediet. Al (2018) stated that regular exercise also alleviates the symptoms of insomnia and sleep apnea and lengthens the time spent in the restorative stages of sleep. Exercise at a higher intensity increases the effectiveness of the sleep effects. However, even moderate exercise such as walking for 10 minutes daily improves sleep quality. It may take several months of consistent exercising to appreciate the sleep-promoting benefits fully. Therefore, be patient and concentrate on developing a sustainable fitness habit.

Schedule Your Activity Appropriately

Exercise increases your metabolic rate, raises your body temperature, and stimulates the release of hormones such as cortisol. According to Morin et al. (2020), If you exercise in the morning or afternoon, this is not an issue, but too close to bedtime can cause sleep disturbances. Complete moderate- to vigorous-intensity workouts at least three hours before the night. If you're still having trouble sleeping, start your workouts earlier. Relaxing, low-impact exercises such as yoga or mild stretching can promote sleep in the evening.

Establish A Sleeping Ritual

When you were a youngster, and your mother told you a story and tucked you in at night, this familiar routine aided in lulling you to sleep. Even in adulthood, a regimented sleep routine can have a similar effect. Rituals assist the body and mind in determining when to sleep. Take a glass of warm milk with you, or soak in a bath. Alternatively, listen to peaceful music before bed to unwind.

Increase The Quality of Your Sleeping Environment

  • A relaxing nighttime routine signals the brain that it is time to unwind and let go of the day's stressors. Occasionally, even little adjustments to your environment can significantly affect your sleep quality.
  • Maintain a low noise level. If you cannot prevent or minimize noise generated by neighbors, traffic, or other household members, consider masking it with a fan or sound machine. Earplugs may also be beneficial.
  • Maintain a cool environment in your room. Most individuals sleep better in a slightly cold room (about 65° F or 18° C) and have appropriate ventilation. A bedroom that is either too hot or cold might impair sleep quality.
  • Ascertain that your bed is comfortable. Bed sheets should allow you to comfortably extend and turn without becoming tangled (Avoid oversized sheets). If you frequently wake up with a hurting back or aching neck, you may want to experiment with various mattress firmness levels, foam toppers, and pillows that provide more or less support.
  • Your bed should be reserved well for sleep and intimacy. By refraining from working, watching television, or using your phone, tablet, or computer in bed, your brain will link the bedroom exclusively with sleep and sex, making it simpler to wind down at night.

Adhere to the 25-Minute Rule

If you get into bed and cannot fall asleep after 25 minutes, or if you wake up in the middle of the night and cannot return to sleep after 25 minutes, do not stay in bed. Get up and engage in a quiet activity that relaxes your thoughts and induces sleep. Get up; if you stay awake for an extended amount of time, your brain learns that 'every time an individual comes into bed, this is the location where they should be awake.' And you must disassociate yourself from that association." Engage in any activity that helps you relax. Assemble and stretch. Sit on the couch and read a magazine or meditate. Conduct workouts, including deep breathing. Consider listening to a calming podcast. You may sit in a chair and doodle or crochet if you choose.

Conclusion

Insomnia is nothing to be concerned about. If you try modifications to your sleep regimen and nothing improves, it may be time to consult a physician. An asleep specialist can ascertain whether you require cognitive behavioral therapy, medicine, or other treatment. Alternatively, you could be suffering from an underlying sleep condition such as restless legs syndrome or sleep apnea. A physician would evaluate you to determine this.

References

Gianfredi, V., Nucci, D., Tonzani, A., Amodeo, R., Benvenuti, A. L., Villarini, M., & Moretti, M. (2018). Sleep disorder, Mediterranean Diet and learning performance among nursing students: inSOMNIA, a cross-sectional study. Ann Ig30(6), 470-81.

Morin, C. M., Carrier, J., Bastien, C., & Godbout, R. (2020). Sleep and circadian rhythm in response to the COVID-19 pandemic. Canadian Journal of Public Health111(5), 654-657.