Getting enough uninterrupted sleep can make a world of difference for your mental and physical health. A sound sleep ensures that all the mental faculties are working at their maximum potential and provides the body with ample time to regain strength for proper functioning. Therefore, tips on how to sleep through the night are critical to ensuring health and wellness.
While sleep deprivation can be detrimental to health, a disturbed sleep can often feel more tiring than no sleep at all; it can do more damage than good. When a person sleeps through the night, their body rests; conserving energy and decreasing blood pressure, heart rate, breathing and body temperature. At the same time, the brain remains active; laying down memory, restoring daytime mental functioning and carrying out processes that lead to physical growth. Not being able to sleep through the night means compromised resting time and eventually, compromised mental and physical abilities.
Statistics suggest that 70 million Americans struggle with getting a good night’s sleep while 1 in every 3 individuals in the US is found to have reported insomnia. Unfortunately, these individuals are at risk of chronic health conditions as well as:
- excessive daytime sleepiness, tiredness and lethargy
- morning headaches
- poor memory and difficulty focusing
- anxiety and depression
- chronic health problems such as obesity, diabetes and cardiovascular disease
- an increased risk of alcohol and drug dependence
- having a car accident
- making mistakes at work, including causing accidents
- relationship problems
- lack of sex drive.
So what can be done?
Sleeping pattern can indicate the overall quality of life and can tamper with both the mental and physical health of an individual. Moreover, sleep deficiency has played a role in human errors linked to tragic accidents, such as nuclear reactor meltdowns, grounding of large ships, and aviation accidents. To avoid them all, here are some of the tips on how to sleep through the night:
- Adjust Your Circadian Rhythms:
One of the most effective tips on how to sleep through the night is taking note of the body’s natural circadian rhythms. Circadian rhythms are the natural biological clocks of the body that are aligned with the sunrise and sunset as to maximize the use of daylight and sleep throughout the night. This also ensures consistency in the sleeping pattern and this consistency in turn results in long term sleep quality. Now, it is important to note that CBD has a considerable effect on the body’s endocannabinoid system, a network of receptors inside our nervous systems, which trigger various neurological effects and in turn impact the circadian rhythms of the individual. The endocannabinoid system plays a big part in regulating the body’s circadian rhythm, meaning that CBD products can help us to control our sleep/wake cycles, improving conditions like Insomnia as a result of this.
- Stay Physically Active:
Another tip on how to sleep through the night is to engage in physical activity. Physical activity during the day will exhaust the body and will help stay asleep for the required number of hours without being restless. This not only helps in maintaining a healthy lifestyle by avoiding any unnecessary health complications that may arise owing to a sedentary life but also helps a better quality of sleep pattern.
- Monitor Your Diet:
One of the best tips on how to sleep through the night is monitoring your diet as to avoid eating anything that might have a negative effect on the quality of the sleep while eating such foods that can help achieve a more sound sleep. Studies indicate that a diet low in carbohydrates has also been known to aid in sleep. This can include the addition of a melatonin supplement in the diet as it is a key hormone that aids in sleeping and is an effective method for sleeping quicker and remain sleeping throughout the night. Alcohol, big spicy meals and lots of liquid intake should be avoided in the hours leading to bedtime.
- Adjust Your Beverage Intake:
One way to help your body sleep continuously throughout the night is by being mindful of the beverage intake. Drinking chamomile drink can prove to be relaxing and put the mind to ease in order to have a long night’s sleep as it is considered to be a sleep inducer or a mild tranquilizer. It has an antioxidant called apigenin which induces calming effects on the brain and prepares it for a night of sound sleep. Any beverages that might be caffeinated like coffee, tea or energy drinks should be avoided a few hours before one has to sleep as they can act as a stimulant and should be taken during the day if they have to be consumed at all.
- Create a Sleep-friendly Environment:
Lastly it is imperative to optimize the environment of the bedroom by ensuring the temperature is on the cooler side but not uncomfortably cold, there is as little noise as possible, no extra lights are lit that can keep you awake and the room is generally clean and comfortable. This includes having a good mattress and pillows that may lead to a night of relaxation and maximum comfort.
While the aforementioned remain the most common of tips on how to sleep through the night, a new popular opinion is to use CBD as an aid to sleep peacefully. CBD is one of the many compounds found in the Cannabis plant with specific healing properties. CBD is extracted from the hemp or Cannabis plants; it’s a non-psychoactive alternative to THC, the compound that produces the ‘high’ in marijuana use which is known to greatly enhance sleep, that too WITH NO SIDE EFFECTS.
Since sleep is imperative in leading an overall healthy lifestyle, ensuring that you get it should be a high priority. For anyone who is suffering from insomnia or interrupted sleep should be careful about the negative impacts it can have on their overall health, it becomes increasingly important for such people to inculcate healthy habits mentioned above in their daily routine that can help them fall asleep faster without causing any interruptions while also ensuring that they do not wake up during the night in order to have an undisturbed and regulated sleep.