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11 Ways to Better Your Deep Sleep

We all know how important is to have sound sleep, which is going to help you keep going the whole day, working non-stop to complete your daily tasks. 

And you know how daunting it is to manage everything when we know how difficult it is to survive in today’s fast-paced world.

As a result, millions of people are chronically sleep-deprived and suffer the deleterious effects of low-quality sleep.

We all know that the outcomes of sleep deprivation aren’t good. As your immune system gets affected badly, diabetes, obesity, depression, memory loss, and many more.

So here we are to provide you with some tips to have great sleep.

 

Tips for Deep Sleep

 

Make Your Bed Before Going to Bed

It is as important as making your bed in the morning. 

You need to realize the importance of having good bedding before getting to sleep, which involves using good quality and fresh sheets, which means always try to buy bedsheets that are highly soft, anti-pilling, and breathable, that is, do keep in mind what type of fabric it is off. 

Secondly, use a good memory foam pillow so that they give you proper support for you whole night.

 

Avoid the Screens Before Bedtime

This is one of the most important things you need to practice to enjoy quality sleep. The artificial blue emitted by electronic screens triggers your body to produce more daytime (like cortisol) and disorients your body’s natural preparation for sleep. 

So if want deep sleep make sure to turn off all screens at least 90 minutes before bedtime, otherwise be ready to face more health issues.

Avoid caffeine intake -Caffeine is a potent stimulant of the neurological system. And having coffee before bedtime going badly affects your sleep. 

So it is high time to have coffee during the daytime and not consume it even six hours before bedtime. Those who can avoid caffeine should do it.

 

Go to Bed at the Right Time

You can get amplified benefits of sleep by sleeping at the right hours. And it’s been shown that sleeping between 10 p.m. and 1 a.m. is the best time to sleep because you get the most rejuvenating effects during this period, and any sleep that you get in addition is a bonus.

So it is important to realize the importance of sleeping at the right time which will result in good sleep and even a good lifestyle.

 

Use a Waterproof Mattress Cover

Using a waterproof mattress protector protects your mattress from stains, spills, sweat, and bed wetting & enhancing its lifespan. 

It also acts as a good barrier for dust mites & bacteria, making sure you have a healthy sleep. 

The waterproof mattress protector, apart from having an absorbent terry surface, is lined with a TPU layer underneath. 

The TPU layer will ensure no liquid penetrates through the mattress protector. However, it is permeable to allow air particles out, keeping it dry & cool.

 

Create a Sleep Sanctuary

If you are willing to have sound sleep keep this in mind never bring work to bed with you and stop making your bedroom the entertainment hub of your house. 

Make sure to feel free and relaxed whenever you go the bed, otherwise taking office work or smartphones along with you going to negatively affect your sleep and love life also.

 

Get it Blacked Out

So this is very important for you to know that we sleep better in a dark environment, that is, having no artificial lights on while sleeping. 

Because if there’s light in your bedroom, your body is picking it up and sending messages to your brain and organs that can interfere with your sleep, which is going to impact the production of melatonin. And that’s not good.

 

Also Read: Tailbone Pain (Coccydynia): Causes & Pain Relief

 

Exercises Daily

To sleep well, exercise more. Working out is the best way to become healthy and fit. Increasing insulin sensitivity, healthy hormone function, and metabolism are just a few of the many advantages you receive.

And make sure that you exercise early in the morning as it is the best time to do it to achieve the best sleep.

 

Lose Weight and Never Find It Again

One of the most overlooked problems with getting fat on your frame. Being overweight causes severe stress to your internal organs, and your nervous system and disrupts your endocrine system. 

Try to eat low-carb food and avoid eating before bedtime. And do drink hot water before going to sleep.

 

Practice Best Positions

What most of us ignore is our sleeping positions but you need to be aware of in which position are you sleeping. 

Always adopt the best sleeping positions so that you wake up fresh without any pain in your lower back or neck or arm.

You should also know that sleeping positions affect blood in your brain, the stability of your spine, blood pressure, and many more things.

 

Meditate

Start meditating before going to bed and after you wake up in the morning. As this will help you relax and will keep your body calm. 

Doing it daily is something that will help you achieve better sleep at night. As meditating has a good history when it comes to balancing your body, mind, and soul and even helps you reduce chronic pain and associated inflammatory biomarkers.

 

Dress For the Occasion

This may sound funny but get dressed up when you go to your bed. Dressing up means wearing loose clothes, that is, pajamas or something you are comfortable in to feel relaxed and wash your face and feet also.

Wearing such clothes even make you feel fresh and provides you with some inner satisfaction resulting in healthy sleep.

 

What are 5 Tips for a Good Night’s Sleep?

1. Fabric – It is very important for you to know which fabric you sleep in daily, whether is it cotton microfiber, synthetic, or mixed fabric bed sheets because sleeping on the right fabric is very crucial. Always prefer soft bed sheets that give you a luxe feel.

For example, synthetic is the worst to sleep on as it is non-breathable, rough, and bad for our skin to sleep on and even create discomfort, which is going to lead to irritation. As the result, your sleep will be hampered.

When it comes to microfiber bed sheets they as even softer than cotton ones and are breathable and anti-pilling also, which is going to make you feel cozy and relaxed.

2. Pillow – The second one of most important is to use a good quality bamboo pillow. We people always prefer going to the doctor paying them huge amounts to correct our neck, shoulder, or lower back pains but we never do an effort of buying a good quality pillow for ourselves or our family members.

Many of us don’t realize that pillow plays a very critical role when it comes to keeping your whole body in alignment while sleeping. This is something we all ignore.

So stop using pillows with bad stuffing which is going to make you feel comfortable, resulting in bad neck, shoulder, and lower back pain.

You should always use pillows that are soft and do have the stuffing of memory foam or ploy-fill, which are soft, durable, extremely fluffy, and do have hypoallergenic pillow covers.
This will help you to sleep in a relaxed way.

3. Right Time – To have a healthy lifestyle it is always important to have a proper sleeping pattern which means sleeping at the right time daily.

Practicing it with consistency will help you enjoy quality sleep and even it is scientifically proven that sleeping at the exact time eliminates all pain in your body if you are suffering from chronic pain.

Remember the best time to sleep is 10 p.m. as our body functions in the best way to heal our body tissues and pain if any.

4. Stay Hydrated – Keep yourself hydrated all day, every person should drink at least 4-5 liters of normal water, it helps you flush out all the toxic materials from your body leaving it fresh.

Dehydration is something that brings your body to a bad position resulting in constipation, etc. If you keep on drinking a good amount of water then this will help you experience a sound sleep. And also you will wake up fresh.

5. Workout – The more you sweat, the more your body will feel light and fresh because while exercising we tend to release “good feel” hormones that trigger a positive feeling in your body and even give you a sense of satisfaction, resulting in good night’s sleep.

You will realize how effective and beneficial it is to work out daily and you will notice that sleeping feels different and fantastic.

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