The Top 6 Sleep Solutions You Need to Try Tonight
There’s nothing like waking up after a full night of restful sleep. You wake up ready to hit the ground running. You have a bounce in your step and are ready to take on everything on your To-Do list with a smile.
Unfortunately, many people rarely – if ever – experience this type of restful, deep sleep. Instead, they go to bed exhausted and wake up exhausted. They toss and turn all night long, or they struggle to fall asleep in the first place.
Others wake up at a random hour of the night and aren’t able to fall back asleep until about 15 minutes before they have to wake up. Do you ever experience nights like this? You’re not alone. It’s estimated that around half the U.S. population suffer from some sort of sleep issue resulting in less than adequate amounts of sleep each night.
Can anything be done? Or, is this just something that some people just have to put up with?
Our Top 6 Sleep Solutions for a Great Night’s Sleep
With so many people suffering from sleep debt, it’s not surprising that you can find hundreds of sleep solutions online these days. It seems like everyone has a product or sleep hack that they promise will change your life.
But do all of these sleep recommendations really work? Here’s a comprehensive look at some of the best sleep solutions.
1. Find the Right Room Temperature
Trying to sleep in a room that is too hot or too cold can adversely affect your sleep patterns, making it difficult to fall into deep sleep.
In order to sleep soundly through all of your sleep cycle stages, make sure you sleep in a room that is slightly cool. Doctors recommend a temperature range of 60 to 67 degrees Fahrenheit.
The reason for this is because your body likes to follow patterns. Just like it has sleep cycle stages, it also has a temperature pattern, called the circadian pattern of temperature regulation.
During the late afternoon, your body temperature reaches its peak. Then, it slowly starts to descend as it gets closer to bedtime. If the temperature in the room is too high, you can struggle to fall and stay asleep, especially if you have a warmer core body temperature.
You’ll struggle just as much, too, if the room temperature is too low.
2. Don’t Eat Too Late and Eat Foods that Promote Sleep
One of the reasons you sleep is so that your body has an opportunity to detoxify and repair itself. This is not a time when the body should be digesting food. If you eat too late, you can disrupt your sleep cycle, especially if you end up having intestinal distress or acid reflux.
Make sure to avoid eating at least two to three hours before you go to bed. And when you do eat in the evening, stick to foods that promote restful sleep. These include:
• Almonds and walnuts (they contain melatonin)
• Cottage cheese (it increases serotonin levels)
• Chamomile or ginger tea
• Tart cherry juice (contains melatonin)
• Bananas, pineapples, and other fruits (they contain melatonin).
3. Try Relaxing Exercises, but Avoid Cardio
If you want to wreck your sleep pattern, do some intense cardio before going to bed.
Yes, it’s a terrible idea. Keep the cardio and weight training to the earlier parts of the day.
In the evening, if you need help relaxing, try a soothing and calming form of exercise like Tai Chi. Studies have shown that this form of exercise can increase sleep duration and efficiency, in addition to sleep quality.
4. Try a Sleep Cycle Tracking Device
Sleep cycle trackers come in the form of a mattress pad and or app on your smartphone. They analyze your sleep habits. Then, they give you feedback, encouraging you to try various tools to improve the quality of your sleep.
Additionally, these trackers will evaluate your sleep cycle stages and wait to wake you up until you’re in a lighter phase of sleep.
Doctors and sleep associations are constantly conducting studies to find ways to help people reduce their sleep debt.
One of the best natural sleep solutions that have been discovered in recent years is essential oils.
There are essential oils for snoring and other that will help put you into a deep sleep.
Oils you should try:
• Eucalyptus, marjoram, thyme – for snoring
• Lavender, bergamot, sandalwood – for sleep.
6. Try a BiPAP Machine or CPAP Masks for Sleep Apnea
If you have sleep apnea, you need to use a CPAP or BiPAP machine. This is one of the best ways to ensure that you get oxygen into your lungs.
BiPAP and CPAP masks will reduce snoring sounds and help you fall into a deep sleep. This can reduce your risk of disease and give you the energy you need to power through your busy day.
Top 6 Sleep Solutions
Why Losing Sleep Is Not Something You Need to Keep Enduring
If you suffer from sleep debt, rest assured – there is a sleep solution that will fit your needs.
So many people suffer from lack of sleep and sleep disturbances that researchers are constantly looking for ways to meet their needs. But in order to get the best out of these tools and techniques, you have to be willing to do two things.
First, you need to talk to your doctor to see if it’s possible that you have sleep apnea. This is one of the main causes of people waking up feeling exhausted.
Getting a sleep apnea diagnosis might be difficult to hear at first, but it will set you in the right direction when it comes to finding the right sleep aid.
Next, you have to be willing to experiment. It might take some time, but eventually you will find the right tool or the right combination of techniques. And when you find it, you’ll be glad you put the time and effort into finding a solution.
Your sleep will be sweeter and deeper than ever! Are you unsure of which sleep aid is best suited to your needs? Contact us to discuss your sleep issues. We can help you find a product that meets your unique needs.
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