The amount of high-quality, deep sleep you get every night has an impact on your overall health. You may not realize that the basis of your health problems is due to a lack of deep sleep, so it is important to consider how much you are getting. When you get deep sleep, your brain is able to detoxify itself and go through a cleansing process, which is important in the prevention of diseases such as dementia and Alzheimer’s.
If you want to improve the quality of your sleep and allow your body to repair itself and recover each night, it is important to have a lower core body temperature. One of the most common hindrances to getting deep sleep is sabotaging their bodies from being able to decrease their core temperature. This is often done by eating a lot of calories shortly before going to bed, drinking alcohol, using too many blankets at night, keeping your room too warm, and exercising shortly before going to sleep.
However, if you want to decrease your body temperature and improve your sleep, there are several convenient ways to do so. One simple way to do this is to heat your body up in the hot shower, and then put your entire body into cold water. This will help your body actively cool itself down and prepare it for sleep.
You can also put a fan in your room to keep you cool. This will also help give some background noise in your room that will prevent other noises from waking you up. Make sure you are sleeping in cotton pajamas so you can stay cool and will not get overheated in synthetic fabrics.
There are also several supplements that are great for inducing sleep. For example, GABA, melatonin, and CBD oil are all great to help calm the nervous system. Additionally, it is important to eliminate any electromagnetic fields in your bedroom that can disturb your circadian rhythm. To do this, make sure that you don’t have any sources of light or wireless electronics in your room when you go to bed.
The most important thing to consider when you are trying to improve your sleep is to consider your sleep hygiene. While everything mentioned above is important for sleep hygiene, there are also a number of things you can do during the day to encourage better sleep at night.
First, wake up at the same time each day. Once your body gets used to this, you will not need to set an alarm clock. If you can go to sleep and wake up at the same time each day, your body will get used to this schedule and it will stick to it. This does mean that you have to do this on the weekends as well, so stay as close to your normal times as you can.
Also, make sure that there are no noises that are disturbing you while you are trying to sleep. If you live on a busy street or with other people in the house, get a white noise machine to help dull the sounds. Also, turn off all televisions and radios in the house so they do not disturb you.
Another big part of sleep hygiene is turning off all of your screens at least two hours before you go to bed. Staring at a television or smartphone will emit blue light and have an impact on your melatonin production. Instead of doing these things, read a book or listen to some quiet music before bed. This will help calm you down and prepare your brain for sleep.
Keep a bedtime ritual that helps you calm down after the day. Many people choose to use essential oils such as lavender oil to help them sleep. Whatever gives you comfort at night is a good thing to incorporate into your nightly routine to help prepare your body for sleep.
Getting high-quality, deep sleep is so important for your overall health. If you haven’t done so yet, make sure to pay attention to how much sleep you are getting and see how it relates to how you feel during the day and how you are functioning. Chances are, you could be making a few changes that would make a huge difference.
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