At some point, every adult experiences difficulties sleeping. Part of it is that the older we get, the less sleep we need. People accustomed to getting eight hours of sleep each night become frustrated when they wake up in the middle of the night and can’t get back to sleep. Sometimes, though, sleep challenges are caused by what’s going on around you.
Sleep troubles are due, in part, to things like poor diets, stress, and even the quality of your bed. Getting the right amount of sleep is vital to recovery from physical exercise. It also helps with things like weight management and how your energy levels feel throughout the day.
If you’re having trouble sleeping, there are things you can do starting today that make a difference. Some changes are small, and others cost money, but they are yours to pick and choose from to find ways to get better and more sleep.
People focus a great deal on sleep quality. While it’s true that REM sleep is very important, most people say they have trouble sleeping because they aren’t actually asleep! They are lying in bed, tossing and turning for hours. That doesn’t count. If you’re looking for ways to get better sleep, here are six tips to get you started.
- Invest in a Quality Bed
Hopefully, you’re not still sleeping on that same mattress your college friend left you when they moved away. If you’re an adult making money, then you owe it to yourself to invest in a quality mattress. There are all sorts of mattresses, and many these days come with lifetime warranties and satisfaction guarantees. Try some out, find one that fits your budget, but don’t cheap out. Buy a mattress that translates into better sleep and more of it.
- Avoid Stimulants in the Evening
You can’t expect your body to sleep if you keep it in overdrive all of the time. The fuel you put into your body, of course, has a big impact on how well you sleep at night. If you’re drinking caffeine all of the time, on your phone before bed, or eating a ton of sugar, then you can expect to have difficulty sleeping. Cut out the stimulants hours before you go to bed to see a big difference in how much you sleep each night.
You have to train your body when it’s time to sleep. Building a routine around exercise is a great way to communicate to your body that it’s time to wind down for the night. No, you don’t have to run a marathon on anything. A simple walk will do to get your body nice and rested at night. It’s a nice ritual that you can start by yourself or with family members.
- Peptides & Sleep Quality
There is good evidence that a healing peptide Sermorelin helps regulate sleep cycles by controlling orexin production. Orexin is a strong neurochemical produced in the brain that promotes growth hormone secretion. The performance orexin underscores how important sleeping a good deal every night is to recovery and overall health. In research done on rainbow trout, scientists showed that exogenous Sermorelin administration boosts orexin secretion.
- Get Your Diet Right
We’ve already talked a bit about avoiding stimulants, but your overall diet also needs some attention. If you’re eating a poor diet, then your body is going to go through ups and downs. You’ll experience cravings for sugar and carbs that potentially cause a spike in energy just before you want to get to bed. Instead, focus on eating a diet high in protein and with lots of vegetables. Skip dessert and see what a difference it makes in your sleep.
- Set the Mood
How can you expect to fall asleep quickly if you’ve got all of the lights on and loud music is playing? If you want to get more sleep, work on setting the mood so you fall asleep faster. Turn down the lights. Play some soothing music. Close the curtains. Your body will take the hint. Having a show on TV causes a lot of controversy. Some people swear by watching their favorite show before bed. It’s up to you. See what works. The biggest thing is to create a routine that sends the message to your body that it’s time to get to bed.
No matter how old you are, getting enough sleep is vital to a healthy lifestyle. When you’re rested, you’re much more likely to be in a better mood, follow a good diet, and manage stress more effectively. When you’re tired from lack of sleep, the opposite happens. Give these tips a try and see what a difference they make. Hopefully, you’ll see results in just a few days!