Sleep is paramount, as it plays a huge role in our overall health. Lack of proper sleep will affect a person in many ways, like having a poor mood, skin-related issues, heart issues, high blood pressure, and more. A severe lack of sleep brings with it hallucinations and death. For this reason, it is important to find ways to improve your sleep quality. Below are the three primary factors that help increase sleep:
I) Exercise
To sleep better, you need to exercise more. This is a fact that has been supported by countless studies. However, there is a limit to the kind and extent of the exercises. What does this mean? It simply means that too much exercise is bad for you and your sleep. According to 2013 research involving 11 women who were suffering from insomnia, they slept better when they exercised, but more exercise did not lead to better sleep quality.
The phrase “sleep better, exercise more” applies only to those who want to exercise in the first place. The goal is simple, any physical activity will improve the quality of your sleep. Therefore, those who may choose not to workout because they had a bad night since they are were tired, it is okay if they were physically active. In fact, skipping workouts is not a problem. According to research conducted in 1989, sleep-deprived people get tired easily and fast, even when they have the will to exercise. If an exercise brings you pain, you will surely have a bad night, which may easily make a person skip the workout. This is a fact that has been proven by a 2014 study involving 119 people who were suffering from chronic pain. The report showed how these people had bad nights. On the other hand, 2008 research showed that a night of bad sleep can lead to worse exercise, which leads to less power output.
There are those who believe exercising more helps a person sleep better. In fact, this statement is backed by more studies. However, the exact mechanism of how this work is not yet clear, but all in all, physical activity throughout the day seems to improve sleep quality, especially when one is stressed. This applies to a wide range of exercises, from tai-chi, yoga, and other meditative movements to those that are more intense, such as resistance training and aerobics. All these have the potential to improve mood, sleep quality, and overall health.
Is exercising at night bad? Well, just like everything in this world, it has its benefits and limitations. It is not good for sleep because physical activity increases core body temperature, which is not proper for sleep quality. Moreover, exercises increase the production of epinephrine, which is also known as adrenaline. The increase and production of temperature and adrenaline, respectively, are temporal and do not have a huge effect on sleep quality, not unless you jump immediately on the bed without taking the time to wash and relax. Analysis shows that high-intensity exercises interfere with REM sleep, but does not discuss anything regarding those with sleep disorders.
With this information, it is clear that nighttime exercises have the potential to affect your circadian rhythm and nothing else. All in all, it has been proven that exercising at any time is better for your sleep than not exercising at all. On the other hand, it is important to note that everyone is different. This means that exercises may work for you differently. Physical exercises during the day will improve your sleep quality. At the same time, nightly exercises are better than no exercises at all.
II) Melatonin
Whenever your body is away from blue light, it will begin to produce the melatonin hormone. This is a hormone that tells the body it is time to sleep. This is why professionals recommend avoiding blue light anytime you want to go to bed. In fact, it is recommended to take at least two hours before jumping into bed. If you have tried this and still fail to improve the quality of your sleep, consider investing in melatonin oral supplements.
Oral melatonin supplements will help you decrease insomnia and sleep latency and boost sleep quality, even in children and the elderly. These supplements help fight jet lag and are popular among frequent travelers. However, do not imagine that taking the oral melatonin supplement means that you can change your sleep schedule at will. Light is the king when it comes to regulating melatonin rhythm and controlling the circadian rhythm. According to studies, the consumption of melatonin supplements does not interfere with the body’s ability to produce the hormone.
Moreover, you should note that melatonin supplements do not have the amount indicated on their label. Some of them have much less, which is not good. Others have more melatonin, which is worse. According to many researchers, some melatonin supplements contain contaminants like the neurotransmitter serotonin. Experts recommend taking melatonin supplements at night when you are about to go to bed.
III) Maintain A Constant Sleep Schedule
If you are not aware, you should know that your body is a giant clock that records everything and every habit you do. Therefore, your body will follow a 24-hour schedule based on everything you do and external clues such as light, temperature, and more. For example, if you use artificial light incorrectly, it will interfere with your circadian rhythm. Invest in one of these comfortable 2023 hybrid mattresses.
If you throw your circadian rhythm out of sync, it will affect everything you do, including the time you drink coffee or eat lunch. Going to bed at approximately the same time every night will improve your sleep quality and decrease the time taken to fall asleep. To further boost your circadian rhythm, experts recommend creating a bedtime routine. The goal of the routine is to signal the body that it is time to sleep. The routine can be as simple as brushing your teeth, reading a book, or meditating.
Remember, the routine should not include anything that stimulates the body’s senses strongly, like playing games. Do not forget to avoid any source that produces blue light, like a cellphone, TV, computer, or any other gadget. As mentioned, the blue light will interfere with sleep.
In conclusion, to boost your sleep quality, always try to go to bed at the same time every night, including on the weekends. This will also make you fall asleep faster. Do not forget to create a simple bedtime routine to keep everything simple.
