Proper sleep is necessary to fuel up the body by providing energy and repair. Lack of sleep can result in the body releasing inflammatory mediators like c reactive protein and also excessive cortisol and adrenaline.  Sleep is also essential to clean the toxins in the brain such as beta-amyloid and TAU protein. In this post, check out the ten proven tips to get the better sleep at night.

1. Say No to Electronics before Going to Bed

Electronic items such as computers, cell phones, ipads, and televisions emit blue light that shut down the secretion of melatonin hormone.  Melatonin hormone is responsible for inducing sleep at night. It is a naturally occurring hormone in the body that regulates the sleeping hormone in the body. It is formed from the serotonin and when exposed to the light decreased at the night creating sleeping disorders. Thus try to put off the gadgets and electronic items couple of hours before going to bed.

2. Eat Healthy Food

Take a proper diet and avoid taking the packed or junked food before going to bed. Whenever you eat, the body responds to producing the hormone and chemical reaction takes place to digest and absorbed those foods which turn into products the body uses. But when stress system is activated, then it is impossible to fall asleep. Hence avoid taking alcohol, caffeine, high carbohydrates foods before going to bed.  Alcohol induces sleep but initiates stress response which can wake you up.

3. Use High-Quality Mattress

The quality of mattress should be high that they guaranteed good night’s sleep. The foam should be such that it acts as the stress reliever. Comfort level is the most important factor as when people wake up they are refreshed without any pains and aches.  Check the durability and do long-term investments to get best mattress. It is suggested to always protect your mattress by adding mattress cover from the accidental spills.

4. Apply Lavender Oil

Lavender Oil induces sleep by providing the feeling of calmness. According to finding it’s been found that in an ICU setting and in nursing homes, it is helpful in increasing the sleep. All you need to do is apply few drops on wrists or spray in the room so that entire room smell like the flower.

5. Perform Yoga

Yoga helps to get the better sleep by practicing different poses. It decreases the stress level hormone due to which muscle mass is reduced. It helps in recovering the muscle ability to store the glycogen which reduces the stress and thus increase sleep patterns.

6. Stick to Routine

It is always good to be in the routine for better sleeping cycles. Set routine makes circadian rhythm which makes mental and physical changes occurring in the body. Going to bed at the same time every day give a signal to the sleeping time. If due to any reason there is any shift in these timings then sleeping pattern disturbs. Thus it is recommended not to make changes in the routine frequently especially on weekends.

7. Take Bath before Seven

A hot bath helps to induce sleep at night but make sure you take it few hours before going to a sleep. Baths are the great way to clear the stress in the mind. It can raise the body’s temperature, reversing the temperature of the body to get into the sleeping mode.  The reason for less sleeping patterns is anything that disrupts cooling.

8. Sip Some Milk

Milk is rich in tryptophan which contains the amino acid that helps to improve sleep. On the other hand, it also helps in muscle recovery.  Low-fat chocolate milk is good as it helps in reducing the stress. The ingredients present in the milk such as carbohydrates and protein helps in reducing the muscle damage. Try a warm or cold glass of milk before going to a bed daily.

9. Take Rich Diet

Proteins are the good source for rebuilding muscles. It contains tryptophan which is made up of amino acids that increase the level of sleep-inducing serotonin in the body. Good sources of proteins are plenty of nuts and seeds, eggs, fish, turkey, chicken. These sources increase the level of tryptophan and serotonin which is better for the sleep.

10. Meditation and Relaxation Techniques

Regular meditation exercises and slowing breathing reduces stress hormone levels. It is a technique that directs one’s attention and focuses on other object increasing awareness, relaxation and calmness in the mind. It includes visualization in which you have to relax and imagine the scene that you are on the fresh island surrounded by water and breezes. The more you imagine the more effective it will for your mind. Relaxation and Mindfulness are other medication-related exercises.

The Bottom Line

Now that you know how to get the better sleep, practice it from today and have proper sleeping patterns in your daily life to remain healthy.