We are supposed to spend one-third of our lives sleeping, but for many people, sleep does not come easily, and for some, it’s so hard to achieve that they have to resort to pharmaceuticals to get a little shut-eye. While insomnia is rare, over 40% of Americans report difficulty falling asleep and staying asleep, so tips for sleeping soundly and deeper are something that many people need. Deep sleep is the stage of sleep where your brain’s electrical activity slows down and settles into a beautiful rhythm essential for overall health and well-being. When we are in this deep stage of sleep, our body can release hormones to build and repair muscles and bones, strengthening our immune system and brain health. Suffice it to say that deep sleep is critical, so keep reading for the best tips to get deeper, sounder sleep tonight.
Ditch Caffeine When Possible
Chances are, if you’re not getting enough sleep, you’re consuming plenty of coffee, but ditching caffeine by midday is essential if you struggle with deep sleep. Ditching it all together though it takes a lot of work, is even better. Slowly work on avoiding caffeine whenever possible; plenty of resources are available online to transition you from caffeine to healthier options like matcha.
If you work from home or have a lifestyle where taking a short siesta is an option, you may need that during the day, but naps will only disrupt your circadian rhythm and sleep cycle in the evening. Avoid naps altogether, no matter how exhausted you may feel.
Reducing Light in the Evening
From ditching screen times to installing blackout curtains in your home, avoiding light or reducing it is essential in the evening to promote calmness, relaxation, and deeper, more restorative sleep. Your sleeping environment should be pitch black, which prevents sleep disruption, but it also helps release the hormone melatonin to promote sleep.
Whether you run hot or cold, the type of mattress that you sleep on, as well as the bed linens you use, have a significant impact on your sleep quality. One of the best investments you can make is a eucalyptus comforter that is not only temperature regulating but moisture wicking as well, and even if those aren’t issues that keep you up at night, they will ensure deeper sleep. Eucalyptus bedding is a more sustainable option and better for your overall health as it doesn’t contain toxic dyes or synthetic materials. Investing in a high-quality mattress without off-gassing toxic chemicals is another area of your bedding that will impact your sleep quality.
Create a Sleep Schedule
Life is full of commitments and can often feel hectic and chaotic because our schedules are so intense, but a sleep schedule is something that you should prioritize above everything else, especially if you struggle with getting deep sleep. A consistent bedtime and wake-up time will train your body to fall asleep and sleep deeper, thus reaping the health benefits we are meant to drive from a sound sleep.
As referenced earlier, reducing light in the evening and ditching your devices should be a no-brainer for someone struggling with deep sleep. We all know that smartphones and tablets harm our emotional well-being in many ways but also affect our sleep. The harmful blue light from mobile phones and televisions can impact your ability to sleep because it suppresses the release of melatonin.
Before you head to bed in the evening, having a carefully curated and calming ritual before you settle down for the night is a good idea. If you’re a parent, this may feel impossible, but it’s something that you need to prioritize. From calming teas like chamomile to reading a book or taking a long warm bath and investing in your skincare routine, your bedtime rituals will quickly become second nature if you’re diligent about them and will impact your sleep quality.
Everyone needs sleep, even animals and insects, but as humans living in a fast-paced and overstimulating world, prioritize your sleep with the above tips to sleep deeper. You can stop counting sheep, tossing, and turning and achieve the sleep you’ve always dreamed of. Sweet Dreams!