How to sleep better every night

It’s 4 am. Everyone else is trying to wake up, and you’re staring at the clock, counting the seconds and worrying about not being able to fall asleep. Your friends and family have noticed the extra dollop of grumpiness you wear with your makeup or tie—and your performance at work has been nothing to talk about.

Not getting enough sleep has many tell-tale signs—puffy eyes, irritability, anger, a foggy memory, lack of concentration and depressive episodes that do not seem to go away. If you cannot have a good morning without your first few doses of caffeine right out of bed, you need to analyze your sleep health and figure out what’s causing you to miss out on restful sleep.

The inability to fall asleep is known as Insomnia. Insomnia is a widespread problem in those over 60 but can occur at any age. Insomnia can last for days, months or even years. Insomnia also causes anxiety and stress as you obsess over the fact that you cannot fall asleep and stay asleep.

Why is it so important to sleep well every night?

A good night’s rest does more for your body than you know. An average individual needs at least 7-9 hours of sleep each night. Sleeping well each night will help you to wake up refreshed, stay healthy, alert and highly productive at work. Research has shown that a lack of sleep has a detrimental effect on your brain function, your hormonal balance and can cause weight gain in both children and adults. Additionally, poor quality sleep or a lack of sleep can also impair decision making, cause accidents and impair mental development in children.

Here are the most important benefits of a good night’s sleep:

• Sleep boosts your immune system and can even enhance the efficacy of vaccines.
• Sleep helps you lose weight by maintaining the ghrelin and leptin balance, which prevents unwanted snacking.
• Sleep reduces your chances of developing hypertension or getting heart disease by decreasing the release of cortisol.
• Sleep reduces stress, which helps you perform better at school, work and even in sports.
• Sleep improves your memory and helps you get more done.
• Sleep reduces your chances of getting into traffic accidents by increasing focus and reducing response times to adverse situations.

Now that we’ve established why sleep is so good for you, it is essential to know what can cause you to lose out on sleep.

Factors that cause lack of sleep

Although there could be hundreds of reasons why you cannot sleep every night, here are the top 5 common reasons why you might not be able to sleep as soon as you hit the sack:

• Stimulants
  Tea and coffee are good for you, but using them to cover up for your lack of sleep is not. A caffeine boost every morning might give you the kickstart you need, but too much coffee or tea around bedtime can keep you up for longer—reducing the time you spend in deep sleep.
• Diet
  What you eat can affect your sleeping pattern. Snacking around bedtime can make you feel bloated and will not let you sleep in time.
• Sedentary lifestyle

If you sit around peering at your mobile phone instead of going for a walk or exercising, you might find it difficult to fall asleep. Additionally, exercising right before bedtime can also make it difficult to fall asleep.

• Binge-watching or increased screen time

Watching TV all night or being online on social media right before bedtime can cause an unusual rise in dopamine levels in your brain, which will impact your sleep pattern.

• A lumpy or uncomfortable bed

Believe it or not, a comfortable bed and mattress are conducive for good sleep.

What can help me sleep better every night?

Sleep is a very personal activity. While some people cannot sleep unless they wear their pyjamas, others might need a soft toy to hold. Whether you need black-out curtains or aromatherapy, you must get at least 7-9 hours of sleep each night for a healthier life. We’re not making any false promises, but following these five easy and natural ways will help you fall asleep faster:

• Keep it dark and comfortable

Keeping that mobile phone away from you and ensuring that you draw your curtains will help you fall asleep quicker. Keep a night light on if you get up frequently during the night. Additionally, ensure that your bed is comfortable and your mattress is perfect for you.

• Skip the beer, try milk

Avoiding stimulants such as alcohol or tea, and coffee can help you in falling asleep faster. Additionally, a cup of chamomile tea or warm milk can replicate the effects of tryptophan on your brain. They act as building blocks for serotonin, which regulates your sleep-wake transitions.

• Stretch and hit the sack

Moderate aerobic exercise 2-3 hours before bedtime can help you fall asleep faster. A walk in the evening will boost the effect of natural sleep hormones such as melatonin. Working out right before bedtime releases endorphins, which makes it difficult to fall asleep. A morning workout that includes yoga is the best thing you can do for a healthier life and good sleep hygiene.

• Release stress

Stress can keep you up all night. Meditation, some deep breathing and calming music or mood lighting will lower anxiety, reduce your blood pressure and help you fall asleep faster!

• Start a sleep ritual

A sleep ritual is an activity that can help your body understand that it is time for bed. Some examples include drinking a glass of warm milk, listening to calming music, dimming the lights, reading a book and avoiding electronic stimulants such as mobile phones. When done regularly, a sleep ritual will help you fall asleep faster and become a good habit that will help you as you age. If you are a light sleeper, using earplugs and a sleep mask can help.

With the pandemic-induced lockdown transforming our homes into offices, it is crucial to keep your office out of your bedroom if possible. If that is not possible, keep a cut off time for work so that you can find the time to do calming and relaxing activities that help you wind down for the day.

Closing thoughts

Most of us are unaware that we are not sleeping well. An excellent way to figure out if you are not sleeping as much as you should is to undergo a sleep study test. A sleep study is a simple, non-invasive test that will help you figure out how much time you sleep throughout the night and possible reason for the lack of sleep, such as sleep apnea.

A good night’s sleep can do more for your health and long life than you can imagine! From fighting infections better to lowering your blood pressure and being more focused, sleep is one friend we cannot do without. At Scube, we are passionate about you sleeping better every night. Our world-class mattresses will ensure that your bed is as comfortable as you need it to be, helping you fall asleep faster.

Start sleeping better tonight!