5 Powerful Sleeping Hacks for Better Sleep
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- Did you know India is the 2nd most sleep-deprived country?
- Melatonin is the primary sleep hormone that induces sleep and helps prepare you for the night ahead.
- The blue light coming from your smartphone, computer screen, TV, or lamp prevents melatonin secretion.
- Quality of Sleep matters, not Quantity.
Sleep is well-known to be crucial to our mental and physical well-being. Despite this, a troubling percentage of people are consistently deprived of good sleep and are noticeably sleepy during the day.
If getting out of bed every day is a challenge, I'm sure you've wondered "How to Sleep Fast?" Many individuals find it difficult to meet the demands of daily life. This article is for you if you are among these people.
The more deeply you sleep, the less sleep you require, and who doesn't want an additional 2-3 hours per day to accomplish more? Consider sleep quality before you say, "I get enough sleep, 8 hours every night."
Many people struggle with getting out of bed up during the night or sleeping restlessly. Our deep sleep cycles are essential, as are our REM (Rapid Eye Movement) phases, during which we dream. However, some people have difficulty falling asleep and are easily awakened. Starting to feel like you need more sleep all the time is an indication that something is wrong.
According to the research, You can sleep for as little as 5-6 hours per night, and as long as you sleep well, even that little is beneficial. However, because everyone is different, it is dependent on how your body responds to the quality of sleep you get. Most people should get 5 to 7.5 hours of good sleep per night, with 6.5 hours being ideal. You won’t believe that but for the past 5 years, I have been sleeping for only 4.5-5 hours.
In this blog, I will cover 5 Powerful Hacks for Better Sleeping. If you want to know how to sleep fast and have better sleep quality, then continue reading.
- Better Energy Levels
- Hormonal Balance
- Sharp Mind and Memory
- Healthy Skin
- Healthy Weight
- Stable Blood Sugar Levels
Powerful Hacks for Better Sleep
- Disconnect from Technology
Tablets, cell phones, and laptop computers can keep your mind hooked up, making it difficult to truly unwind. The light from these gadgets can also reduce your natural melatonin production which can lead to sleep deprivation. Try to disconnect for 30 minutes or more before going to bed as much as possible.
- Melatonin Supplement
Melatonin is a hormone produced in your body that regulates sleep. Melatonin production decreases as we age. Most people's bodies produce sufficient melatonin on their own to allow them to sleep. There are, however, steps you can take to maximize your natural melatonin production.
If you have insomnia, want to overcome jet lag, or are a night owl who needs to go to bed and wake up earlier, you can try a supplement. Melatonin has been shown in studies to reduce the time required to fall asleep and to advance the beginning of sleep in adults and children with this sleep disorder.
You can try my Sleep Well supplement which contains GABA and melatonin and is designed to help you relax, sleep better, and reset your circadian biological clocks. It allows you to fall asleep faster and sleep soundly throughout the night.
- Exercise
Exercise is the most effective natural sleep aid. Working out on a daily or weekly basis can thus help improve the quality and amount of your sleep. Exercise should be done in the morning or early afternoon because it is a stimulant and can keep you awake if done too shortly before bedtime.
Simple yoga, gentle stretching, and breathing exercises are sufficient.
Your heart rate will not rise significantly, and your muscles and mind will relax, making it easier to fall asleep and have a good sleep. Meditation is also very beneficial for alleviating stress and many other things; see the full list of benefits here.
You can also join my channel Fit With Palak where I demonstrate exercises, yoga, and meditation for better well-being.
- Get Sunshine
Light exposure helps to regulate our internal clocks. Sunlight has the greatest effect, so try to get outside or open windows or blinds to let in natural light. Getting some sunlight early in the day can aid in the normalization of your circadian rhythm. Sunlight promotes Vitamin D which is essential for fighting fatigue, improving mental health, and possibly even rejuvenating aging eyes and maintaining a healthy weight. Sunlight has even been shown to improve sleep patterns and alleviate mild depression.
- Warm Shower
According to Researchers at the National Library of Medicine, a shower or bath before bedtime helped people fall asleep faster. Research suggests this is because it increases blood flow to the palms and soles, which helps to cool the internal body temperature.
- Magnesium
If you have a magnesium deficiency, you will almost certainly develop insomnia over time. Magnesium has an organic soothing impact on the body and is a necessary component of Melatonin. Magnesium is also essential for the body's stress response function. Magnesium also increases GABA, which aids in relaxation and induces sleep. You might want to try my Magnesium Relax supplement. They are created with magnesium biglycinate and magnesium oxide, an intelligent formula that allows the body to absorb the product more easily while causing no laxative effect.
Conclusion
- Don't panic if you can't fall asleep or if you wake up and can't go back to sleep.
- Get out of bed instead of being restless and switching sides. Turn off the lights and move to a different room.
- Write down troubling thoughts, make a hot bottle of water to take back to bed with you, or read something until you're tired enough to sleep again.
- Take Magnesium or Melatonin Supplement for quicker and improved results.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010336/
https://pubmed.ncbi.nlm.nih.gov/31102877/