There’s nothing like crawling into bed after a long day. But what if instead of falling asleep right away, you lay awake for hours? Or maybe you fall asleep but can’t stay asleep? Is sleep really that important anyway?
Here we will tell you exactly why you need a good sleep as well as give you 6 methods on how to sleep better.
Why You Need a Good Sleep
Sleep is important. We all know that. The question is why is it so important? Why do we have to spend so much time unconscious?
Unfortunately, there is no concrete answer. Scientists have studied the concept of sleep for centuries and although there are many theories, we don’t have a one-size-fits-all explanation.
We do have a general idea of what sleep does though, including:
- Helps our bodies and minds recharge
- Removes waste products from brain cells more efficiently
- Helps fight diseases
Dangers of Bad Sleep Quality
So you know that sleep is good for you, but what’s the harm in not getting enough sleep? Well, a lot actually.
The Mental Effects
Let’s start with what happens mentally when you’re sleep-deprived.
Without enough shut-eye, your mental abilities become impaired. You’ll find it harder to concentrate on tasks. Your response time will be longer than usual. You’ll struggle to recall past events or information.
If that wasn't bad enough, sleep deprivation also results in more negative emotions (anger, irritability, sadness) and less positive ones. Because of this, it can also make symptoms of depression and anxiety worse.
The Physical Effects
Did you know that there are more physical effects of lack of sleep than just being tired? Without enough rest, you are at a higher risk of certain diseases and medical conditions, such as:
- Heart disease
- High blood pressure
- Type 2 diabetes
- Early death
- Mental health issues
6 Ways to Improve Sleep
If you struggle with getting a night of good sleep, here are some remedies to try to get you back on track:
1. Set a Sleep Schedule
Schedules are helpful for more than just planning out your daytime activities. They’re great for telling your body exactly when to go to sleep and when to wake up. All you have to do is go to bed and wake up at the same time every day.
What about weekends? Yes, you should keep your schedule even on those days. It’s hard to get your body into a routine if two days of the week are different from the rest.
This method works best if you can stay consistent with your sleep schedule.
2. Optimise Your Bedroom For Sleep
The environment you sleep in is just as important as when you go to sleep. In an unfit environment, sleep disruptions are more common.
To combat sleep disruptions, consider the following environmental variables:
- Temperature - Keep your bedroom at a temperature that is comfortable for you to sleep in
- Light - Ensure there is as little light as possible in the room (blackout curtains may be helpful)
- Sound - If you like complete silence, consider getting ear plugs, but if you like some noise, try getting a white noise machine
- Electronics - Don’t keep electronics like a TV or a computer in your sleeping area
3. Spend Time Winding Down Before Bed
Trying to sleep while your mind is active is like trying to stop your dog from chasing a squirrel. Not impossible, but very hard.
So what should you do? Any non-screen and calming activities should do the trick. If you’re stumped on ideas, here are some to get you started:
- Read a book
- Take a warm bath
- Do a jigsaw puzzle
- Listen to calm music
4. Exercise At Least Once a Day
Exercise gets recommended as a solution for many things, but that’s only because it works. Even sleep can be improved with just 20-30 minutes of exercise a day.
The activities you do don’t have to be too intensive either. You can simply do some yoga poses for that length of time.
Don’t exercise within a few hours of bedtime though as it may have the opposite effect.
5. Ban Caffeine, Nicotine, and Alcohol After Certain Times
This one is pretty self-explanatory.
You use caffeine in your coffee to stay awake during the day so if you drink it late in the afternoon, it will keep you up at night. Nicotine has a similar effect when consumed late in the day.
Alcohol is different from the other two. It doesn’t stop you from falling asleep. In fact, alcohol is known to make you sleepy. However, having a glass right before bed will stop you from getting a good quality sleep. Alcohol keeps you from going into a deep sleep which means you’re likely to wake up easily and more often.
6. Consume Mushrooms as a Natural Sleep Aid
Now, this method does not involve eating a whole mushroom right before bed. There are plenty of other foods that help you sleep for that purpose. Instead, you can take medicinal mushroom supplements before you’re going to sleep.
Sleep in Canada and Rest in the US are our mushroom tinctures that combines the powers of Reishi, Chamomile, and Melatonin for the ultimate relaxation formula. These tincture will help relieve you of the stresses and anxieties of the day. As well, our fast-acting alcohol-based tinctures will ensure you’re relaxed in no time.
Now you know plenty of methods on how to sleep better. Try mixing and matching them to find what works best for you.