Feeling tired even after a full night’s sleep? There’s a chance you’re not receiving enough of the deep sleep that helps repair your body. The deep sleep stage is when your body is able to restore itself, replace cells, and boost your immune system. So, it is essential that we drink sufficient amounts of it so that we may enjoy the maximum possible quality of health on a daily basis.
It’s possible that one of these tips can help you sleep better and feel more rested when you wake up.
The Importance of Exercising Properly
Most experts agree that 30 minutes of exercise, five times a week, is optimal. Aim to spend at least 30 minutes every day doing what makes you happy. Gentle exercise, such as gentle jogging or yoga, should be effective. Keep in mind that if you engage in strenuous activity too close to bedtime, it might hinder you from getting enough shut-eye. Burning off surplus energy via physical exercise has been shown to lengthen the time spent in the REM (rapid eye movement) phase of sleep. The first thing you do in the morning may set the tone for the rest of your day, and if you do something active, you may find that you feel more awake and energised. Many people think that working out in the late afternoon is ideal since it allows them to release the day’s stress. Tire yourself out without interfering with your time to unwind and prepare for sleep by getting this done at least three hours before you plan to hit the hay. You’ll feel more refreshed and energised after getting enough sleep. If you’re in a good mood, you’ll be more motivated to get things done, and the extra activity you put in will pay off with better sleep at night.
Relaxing Stretches Before Bed
Warming up your body before bedtime has been shown to improve sleep quality, sleep duration, and the ease with which you fall asleep. As the temperature drops, you want to be able to kick back and enjoy the warmth without being too hot. Taking a hot bath, soaking in a hot tub, or going to the sauna might be calming before retiring for the night with a weighted blanket. To get the best results, we advise taking a long, hot bath at a temperature of at least 950 degrees Fahrenheit (350 degrees Celsius) at least half an hour before you normally go to sleep.
Caffeine: Use with Care
Caffeine’s negative effects on sleep quality shouldn’t be a surprise, but the time of day when you should cut down on your use could be. Since coffee may remain in the body for up to six hours, it may cause us to spend more time in the REM cycle (which is the lighter stages of sleep) and less time in the DL (deep sleep) cycle. Avoiding caffeine for at least six hours before bedtime will allow you to have the best shot at a Deep Sleep.
Use some Pink Noise
Patients with mild cognitive impairment who slept with a pink noise or white noise generator slept deeper than those who did not, according to an objective sleep evaluation. This was the discovery made by researchers at Northwestern Medicine. The patients’ memories also improved the next day as a result of this. Excellent sound machines are widely available today, and many of them include not just pink noise but also a plethora of other sounds. A fan or air purifier may help you regulate the temperature and keep the air clean, but they can also serve as a source of soothing white noise.
