How to Stop Tossing and Turning at Night
Frequent nightly wake ups and sleep problems can have a significant impact on your sleep quality, recollection, brain function, immune response and a variety of other factors.
Even if you sleep for 8 hours, disordered sleep yields much fewer restorative benefits than unbroken sleep and is frequently the source of daytime drowsiness.
Every biohacker, sportsman, or enthusiast claims to spend ample hours in bed every night, but when their sleep cycles are reviewed, they discover that an “8 hour sleep night” only equates to a rather dismal 6, 6.5, or 7 hours of actual sleep. If you fall into this group, continue on because I'll share some of my best ideas for decreasing nocturnal interruptions.
What Causes Sleep Apnea?
Stress, extra noise, restless or noisy partners, dogs, infants, and food schedules can all contribute to restless sleep and sleep disorders. Consider the following techniques to minimize restlessness and obtain more peaceful sleep:
- Improving your sleeping environment by making sure your room is entirely dark.
- Keep your bedroom temperature moderately cool. (Recommended sleep temperature of 64-65 °F).
- Refrain from hot food and large meals, as well as excessive amounts of alcohol (more than a couple of drinks) within two hours of going to bed and avoid caffeinated beverages or energy boosts in the late afternoon and evening.
- Complete any strenuous workouts at least a few hours before sleeping and if you must exercise closer to bedtime, decrease your body's core temperature with a cold shower afterward (more details below).
- Install Iris on all of your devices and set it to sleep mode (or use this red light iPhone trick) as the sun sets in whichever region of the world you are in.
A part from thermoregulation and lowering the body's temperature, here are a few of my favorite simple techniques for decreasing restlessness:
Enough morning sunshine and natural light contact to kickstart the circadian cycle and enable for deeper sleep later in the evening. Use of sleep-enhancing applications, especially when combined with a "pink noise" option. Sleep stream is one of my favorites and Brain.fm is another great sleep app.
Whenever it pertains to restfulness, in my perspective, the major variable above has the most influence which is keeping your body temperature low. You should not only maintain the space to be moderately cool, but perhaps you should also think about:
A stroll in cold weather, a swift cold shower, or a dip in a pond, river, stream, or ocean if you had a tough workout that night or ate a large dinner. Some sportsmen worry that a post-workout cold soak may impair the hormetic response to exercise and restrict muscular or mitochondrial growth, but this is only true if you become really cold (for example, a 10-minute ice bath). A two to five minute cold shower or soak, or a ten minute chilly stroll outside, wouldn’t hinder workout performance.
I suggest setting your phone in to airplane mode and listening to these applications beside your bed each night, or, if you live in a very noisy location, using foam earplugs or asleep-friendly pair of headphones, like that of the soft, side-sleeper sleep phones.
Putting on wool socks before going to bed. According to research, wearing wool socks to sleep promotes blood vessel dilatation which can heat the skin but reduce the body's total core temperature and may cut the time it takes to fall asleep by more than fifteen minutes!.
Use bedroom sheets that are breathable or cooling. Linen, which is cooler than cotton, is the ideal choice for cool, ventilated bedding.
Bamboo is also a fantastic alternative for a more environmentally friendly or hypoallergenic option.
It is hypoallergenic and has a soft feel to it. If you're using cotton, seek for sheets with a thread countless than 400, that are thinner and cooler than sheets with a larger thread count.
Apart from thermoregulation and lowering the body's temperature, here are a few of my favorite simple techniques for decreasing restlessness:
Enough morning sunshine and natural light contact to kickstart the circadian cycle and enable for deeper sleep later in the evening. Use of sleep-enhancing applications, especially when combined with a "pink noise" option.
Sleep stream is one of my favorites and Brain.fm is another great sleep app.
I suggest setting your phone in to airplane mode and listening to these applications beside your bed each night, or, if you live in a very noisy location, using foam earplugs or asleep-friendly pair of headphones, like that of the soft, side-sleeper sleep phones.
Shutting off any light-producing equipment for covering the lights with LED light-blocking tape and Installing blackout curtains in the bedroom. Make sure your room is a "safe zone" that your body exclusively links with sleeping or intimacy.
Avoid bringing your devices into the bedroom to work, as well as reading commerce books or other intellectually stimulating information before going to sleep.
Move the television out of the bedroom, oravoid watching Television in bed at all, especially during the day. Tryusing a gravity blanket to aid in activating your parasympathetic nervoussystem for feeling safe while sleeping. Avoid eating a big meal before going tobed, but if you notice yourself constantly waking up, consider drinking acocktail that will enable a gradual draw out of nutrients andcalories into your system throughout the night. I do like topour a couple tablespoons of coconut oil, honey and a dash of seasalt.
Lastly, before night, take any inhibitory neurotransmitter supplement, such as passion flower, valerian root, GABA or chamomile, or a tiny dosage of melatonin.
Neurotransmitter Support
Valerian Root Herbal Supplement
Melatonin Sleep Aid
Summary of Sleepless Nights
The true definition of a good night's sleeps cool, dark and quiet. When you follow the practical methods in this article to attain each of these elements, as well as manage your exercise and eating patterns before bed, you will now have significantly lesser nocturnal waking and more energy during the day.
So, how about you? Have you discovered any especially helpful techniques for midnight waking and sleep deprivation?.