Tips for Good Sleep: Rejuvenate for a New Day

Hi there, have you been tossing and turning in bed, angry at that extra sweet that you binged, worrying about work deliverables or scared you might forget what you studied for tomorrow’s exam? Wondering about the causes of sleepless nights and what would help you sink into your mattress and dive straight into sleep? Fret not- you landed on the right page.

Here are some practical tips for good sleep that can help you rejuvenate for the next day.

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Importance of Sleep | Causes of Sleepless Nights | Effective Tips for good Sleep | Best Ways to Sleep- Know the Right Position | Key Takeaways

Importance of a Good Night’s Sleep

Sleep plays a vital role in almost every aspect of the human body. Be it your cognitive capacity, your physical attributes or your mental health, a good night sleep always plays a positive role in your overall growth. 

Based on findings from research, here are the benefits of good sleep and the adversities related to lack of sleep.

Benefits of Good Sleep

• Sleep plays a crucial role in brain function, metabolism and ensuring regular appetite

• Maintains a healthy weight and BMI
• Improves concentration and productivity
• Improves attention span and memory_Source
• Reorganising and recharging brain_Source
• Removes waste byproducts_Source

Adversities due to Lack of SleepSource

• Increases stress levels leading to depressions
• Somatic pain (pain in muscles, skin and bones)
• Reduced quality of life
• Mood disorders
• Increased chances of chronic ailments like diabetes, heart diseases etc.

Now that we understand the benefits of good sleep and the negative effects of inadequate rest, let us delve deeper into the causes of sleepless nights and learn about some effective tips for good sleep.

Causes of Sleepless Nights: Learn What’s Keeping you Awake

Lack of sleep could be due to a plethora of underlying reasons.

It could be increased stimulation right before sleep (from video games, movies, etc.); it could be the stress and pressure of performing well at work or in school. Well, it could also be that add-on dessert that gave a sweet closure to your dinner.

Here are some of the most common reasons that cause sleeplessness:

• Pressure from work, depression
• Uncomfortable bed/mattress or bedroom ambience
• Too much stimulation before sleep (caused by watching TV, playing video-games, working out too much, etc.)
• Irregular sleeping habits
• Travelling and jet lags
• That extra cup of coffee as a pre-workout or evening beverage.
• Excitement for an occasion or exam pressure
• Eating too much food or evening snacks

Now that we understand where your sleep deprivation is stemming from, we can formulate a plan to overcome it. Let’s dive into some practical tips for good sleep that work like a charm.

Effective Tips for Good Sleep- Let’s Rewind the Sleep Clock

Wondering how to sleep better through natural practices? Sleep cycles can be improved by striking a harmony between a healthy diet for proper nutrition, regular exercise and some practices that help calm your mind and promote good sleep. Remember that the best sleeping hours are during the night. An adult must get at least 7-9 hours of sleep every night.

Here are some “wonder” tips for good sleep effective across all age groups:

Wondering how to sleep better through natural practices? Sleep cycles can be improved by striking a harmony between a healthy diet for proper nutrition, regular exercise and some practices that help calm your mind and promote good sleep. Remember that the best sleeping hours are during the night. An adult must get at least 7-9 hours of sleep every night.

Here are some “wonder” tips for good sleep effective across all age groups:

 

1. Avoid Daytime Napping after 2 pm: Regulate your Sleep Cycle

   Our “Beauty Sleep” comprises 4 stages. NREM Stages 1, 2 and 3 and then the REM. It is the NREM stage 3 and the REM stage that is responsible for muscle repair and rejuvenation and this stage generally starts after 90 mins of drifting into sleep.[Source]
   
   Most experts advise that the best sleeping hours during the daytime are before 2 pm. After 2 pm, you are more inclined to experience slow-wave sleep that potentially disturbs your nocturnal sleep cycle._Source
   
   

2. Monitor Food Consumption Before Sleep: Foods that Keep you Awake
   
   

   Wondering how to sleep better? Maybe what’s keeping you up is that evening snack that you found really tempting and which satisfied your cravings. Here are some foods that keep you awake at night if consumed at the wrong time:

   • Caffeine: Foods and beverages containing caffeine can stimulate your nervous system and keep you awake at night. Coffee, tea, energy drinks, and chocolates are some common sources of caffeine. It is advised to avoid these as an evening snack.
     
     However, if you absolutely need that extra boost of energy to finish your day efficiently, try out our eMist Rejuvenation Oral Spray. It’s a natural blend of Ginseng, Grapeseed, Pomegranate and Moringa that offers instant rejuvenation.
     
     
   • Spicy Food: Spicy food definitely tastes great, but could actually make you stay awake at night, thanks to the heartburn and indigestion that they threaten you with.
     
     
   • Sugary Treats: High sugar intake a couple of hours before sleep can disrupt your blood sugar levels and thus keep you awake for later than you had intended to.
     
     
   • Alcoholic Beverages: Alcoholic beverages consumed within 3 hours of bedtime can obliterate your beauty sleep stages (NREM and slow-wave: we discussed this in the previous section). This leaves you dwelling in the REM stage which is low-impact sleep where your body generally prepares to awaken.Source
     
     

3. Pre-Bedtime Routine: Tips For Good Sleep that Calm your Senses
   
   

   Here are some effective tips that include the right food for good sleep, exercise routines and their timings throughout the day, and the best ways to sleep fast at night. 

   Exercises for Good Sleep: Sleep and Fitness are Connected

   A good run or an energetic session at the gym releases endorphinsSource that rejuvenate you. Similarly, timing your exercise routines wrongly could keep you awake at the wrong time. Here are some exercises for good sleep and the correct time to perform them

   • Swimming, Aerobics and Weight Training: High-intensity activities like aerobic exercises, swimming and HIT workouts with weights are great for not just keeping you in shape but also increasing your heart rate, body temperature and stimulating your nervous system. Best to complete performing all of these during the first half of the day or mid-afternoon. If not, definitely by 2-3 hours prior to bedtime.
     
     
   • Yoga to Calm Down: Yoga is mostly a low-impact workout and helps stretch and relax your body by reducing stress. Yoga exercises like the child pose (Balasana), Uttanasana and Viparita Karani are some effective exercises for good sleep. The best time to perform these yoga exercises is in the evening or around bedtime.
     
     
   • Meditation: Performing mindfulness and deep breathing exercises before bedtime can help relax your mind and body and are definitely one of the best toning-down tips for good sleep.

Here are some effective tips that include the right food for good sleep, exercise routines and their timings throughout the day, and the best ways to sleep fast at night.

“Pssst” Here’s a bonus tip for good sleep:

Try out our EasyPeacy capsules if you can’t find the time for meditation or yoga. These are naturally sourced and have the right amounts of Ashwagandha, Chamomile, Melatonin supplement, Valerian and Guduchi that help in reducing stress, relaxing the body and regulating sleep cycles.

Food for Good Sleep- Healthy Bites that Let you Sleep through the Night

What you eat throughout the day and especially within the last few hours of your day has a crucial impact on your ability to sleep. Here are some of the top bite-sized tips for good sleep:

• Lean Proteins: Lean proteins like chicken, egg white, soyabean and fish are rich in an amino acid called Tryptophan which helps boost serotonin levels_Source that plays a role in keeping depression and its related stress at bay._Source
  
  
• Melatonin: Melatonin is a hormone responsible for regulating sleep cycles. According to research, Melatonin supplements promote sleep and are effective to treat sleep disorders while also providing relief from jet lag and insomnia.
  
  1 dose of our Sleep Gummyhugs every day can help regulate your circadian rhythms, promote sleep and maintain a positive mood._Source
  
  
• Selective Amino Acids:  Consuming selective amino acids can help promote better sleep; for example, L-Theanine is a major amino acid that helps you calm down and relax while,  L-Tryptophan helps reduce restlessness from lack of sleep._Source
  
  7 sprays of our eMist Oral Sleep Blend before bedtime can help reduce the time taken for falling asleep. It is concocted with the perfect blend of plant-based ingredients & amino acids like Valerian, Melatonin supplement, L-Theanine & L-Tryptophan.

Bonus Snacking Tips for Good Sleep:  

• Banana shake with milk and 2 bananas, chopped almonds (no added sugar)
• Low-fat paneer diced and sauteed in 1teaspoon oil, 1tbsp cumin and salt
• Apple/cherry juice

Now that you are familiar with some of the best bite-sized remedies for sleeplessness, let’s learn about the correct posture and the best ways to sleep fast.

Best Ways to Sleep Fast- Know the Right Position

 

• Position 1: Sleep on any one of your sides with a soft pillow pressed between your knees and a pillow under your head. Shift to the other side after some time to avoid wrinkles on the face or tightness in the shoulders.
  
  
  
• Position 2: Sleep on your back with your head and neck aligned with your spine. Place a thin pillow under your lower back and a pillow under your knees. Try a couple of pillow sizes to figure out what suits your comfort best.

 

Let’s recap to ensure that we don’t miss out on any of the best tips for good sleep!

Key Takeaways

Sleep plays a vital role in ensuring normal brain functions, good metabolism and maintaining a regular appetite. It is paramount that adults secure at least 7-9 hours of sleep every night and the preparation for this beauty sleep actually starts right from the second you wake up. Some easy remedies for sleeplessness include- hydrating your body throughout the day, performing high-intensity workouts during the first half of the day or at least 2-3 hours before bedtime and consuming the right food throughout the day are some of the most effective tips for good sleep. If you feel that you are unable to source the right amount of essential nutrients throughout the day or are still not able to secure a good amount of sleep try out our natural health and nutrient supplements that are sourced organically and can help provide you with all the essential nutrients and micronutrients that evade your diet.