We can make all the changes to our lifestyle, purchase all of the healthiest products on the shelves, but if we cannot fix our sleep, it will be in vain. It’s important to recognise that as one of the key pillars, in combination with a healthy diet and exercise, a good night’s sleep is just as important. Poor sleep or have immediate negative impacts on every part of your body, from brain function to exercise ability and even your hormones. But over the last few decades, sleep quality and quantity have taken a massive nosedive. But while you may have tried some of the typical methods, what can you do to get a good night’s sleep?
Melatonin is the sleep hormone that tells your brain it’s time to relax. Melatonin is a very popular sleep aid, but not widely used. It’s important to have the right amount for your needs. Taking a Melatonin 2mg pill before bed has been shown to improve sleep quality and energy the next day. The best way to begin is to take a low dose so you can assess your tolerance. Melatonin in high amounts can alter your brain chemistry, however, the right dose can make a big difference especially if you experience slight insomnia.
Meditation has long been an amazing way to improve your sleep, however, many people cannot get on board with the idea of meditation, but also do not have the focus to reap the benefits of long term meditation. But this is where a meditation machine can come in handy. A meditation machine is a simple device that plays binaural beats tuned to a certain frequency and LED goggles that play a certain pattern of flickering lights. The aim is to put your mind into a meditative state, therefore, you become more relaxed, which translates to better sleep. A meditation machine should be a key part of your bedside table!
Have a Bedtime Routine
Something very simple, but is commonly overlooked, a bedtime routine is something you should do to prime your body ready for sleep. There are many ways you can start to wind down, especially if you work a high-pressure job. You can start by spending some time enjoying peace and quiet away from your phone, having a cool shower to lower your body temperature, but also making sure that your bedroom environment is ready for sleep. A bedtime routine is something you can do every single night. It’s so important to go to sleep and wake up at the same time every single day but the pressures of the modern world do not allow us to stick to rigid routines. However, wherever you are in the world, and however late you are up at night, if you can do the same routine, it will engrain itself into your psyche, and you will feel the difference.
Watch What Time You Eat
If you eat late at night, it will have a negative impact on the quality of your sleep because it will hinder the natural release of Melatonin and Human Growth Hormone. Human Growth Hormone is especially important because this only really gets to work when you are in slumberland. Many people do not have the time to eat a proper meal until they get home late at night, and then think they need to get to bed right away so they can get good quality sleep. It’s important to remember that you should make your last meal and consume liquid at least two hours before you go to sleep. You should also look at what you eat. Some studies have shown that a high-carbohydrate meal can help you to fall asleep faster. But if you are tired, and you cannot go to sleep without your belly full, the best approach is to have a glass of milk. Milk is one of those drinks that has long been touted as a way to promote your sleep, and it is true! Certain compounds in milk, specifically Tryptophan and Melatonin, can help you fall asleep. Not to mention the fact that milk is a nutritional powerhouse, full of B vitamins and protein you could do much worse than having a glass of milk!
Finally, it’s important to look at the quality of sleep you have. If you are struggling to get to sleep at night it could be due to the various stresses in your life, which means that sleep is not the problem, but the stress is. We have to remember that hundreds of years ago, there was a lot less stress, but now we are almost wired for stress. If you start to incorporate more sleep-friendly practices into your life, you might see a big difference.