Contrary to the common misconception that is nowadays almost accepted as gospel truth, just because you are getting eight or close to eight hours of slumber does not necessarily mean that your body is recovering as it should. In fact, most of the time, those proverbial eight hours of sleep are mostly punctuated with constant turning and tossing, which explains why a majority of us wake up feeling more tired and drained than when we went to bed. Fortunately, there are a few tips and tricks that you can employ to make sure that poor sleeping patterns do not take a toll on your emotional balance, overall productivity and daytime energy levels the next day. Here’s a quick premise on that.

Hit the Gym or Stay Active During the Day

 It’s no secret that people who exercise regularly will typically have an easier time falling asleep at night than folks who lead sedentary lives. On the same note, this better and deeper sleep often translates to less daytime sleepiness as you won’t be actively or passively trying to compensate for the shortfall in slumber time while you are busy being productive. Researchers also believe that regular exercise has the potential of improving the symptoms of sleep-related disorders such as insomnia and sleep apnea.

Speaking of which, as far as exercise goes in improving sleep quality, you ought to know the following things;

• The more vigorous and intensely you exercise, the better the slumber rewards you are likely to reap in both the short and long term.
• Still, you cannot underestimate the value of light exercises such as walking for just 10 minutes a day can have in improving your sleep quality.
• Sometimes, it may take up to several months before you begin seeing any remarkable sleep-promoting benefits, so be patient.
• Consistency is just as important as intensity when it comes to optimizing the sleep-rewarding benefits of physical exercise.

All in all, it is imperative to remember that one of the reason exercise is so effective against a majority of sleep disorders stems from the fact that it speeds up one’s metabolism, elevates their body temperature, and bathes your body with a massive dose of endorphins that makes it very easy to get to 40 winks.

Be Conscious About What You Drink and Eat

 It can be surprising to know that your daytime habit plays a massive role in how well or not you sleep, particularly the few hours just before bedtime. Under this, remember this;

• Prioritize a heart-friendly diet: Eating a mediterranean-type diet that is rich in healthy fats, fruits, and vegetables (and contains as little red meat as possible) can help you fall asleep faster, sleep deeper and for longer.
• Cut back on refined carbs and sugary foods: Eating refined carbs and tons of sugar emanating from foods such as white rice, white bread, pasta in the hours before hitting the hay can trigger wakefulness in the dead of the night, not to mention making it exceedingly difficult for you to reach the restorative and deep stages of sleep.
• Cut back on alcohol before bed: Drinking excessive amounts of alcohol before retiring to bed is guaranteed to interfere with your internal circadian rhythm despite the illusion that it makes it easier for one to fall asleep.
• Limit caffeine and nicotine: Strong stimulants such as nicotine and caffeine have been shown to cause sleep disorders up to six hours after getting the proverbial fix. Limit these to a minimum or avoid them entirely if possible.
• Big meals at night should be a no-go zone: Plan your day such that dinnertime is at least four hours before bed, and even then, avoid heavy and carb-rich foods as much as possible. Acidic or spicy foods can cause heartburn or stomach upset which will later on disrupt your sleep.

A Sleep Supplement Could Help

Oftentimes, you may find the aid of sleep supplements a welcome respite in the fight against insomnia and sleeplessness. Also, some of these supplements could be instrumental in helping you with not just falling asleep but also making sure that your trip to slumberland is restful enough for you to feel refreshed the next morning. Here are some of the best options to try;

• Magnesium supplements: Experts believe that taking a magnesium supplement can aid in the improvement of the symptoms of many sleep disorders, especially in people above the age of 50. Aside from helping you battle insomnia, there’s also anecdotal evidence that shows that magnesium is capable of decreasing the concentration of the serum levels of cortisol, also known as the stress hormone. This makes it exceedingly easier for one to achieve restorative REM sleep in addition to feeling well-rested the next morning.
• Melatonin supplements: Most people don’t know this, but a single dose of melatonin is one of the few effective supplements that can help with insomnia with minimal risk of habit-forming dependence or withdrawal symptoms. You see, unlike standard sleeping pills, the supplement works by attempting to correct disorders such as having a delayed sleep phase which, in turn, provides relief from jet lag or insomnia. They are even easier to use – they can even be mixed with your favorite juice, smoothie or night-time green tea  for the ultimate transition to slumberland.  Nonetheless, avoid mixing alcoholic beverages with melatonin supplements. This article narrates why it is not a good idea to take melatonin and alcohol at the same time. If anything, combining melatonin with alcohol can have devastating effects equally in both the short term and in the long run. 

Having said that, while sleep supplements are generally considered safe enough to use for a short time, you may want to check in with your physician if you find yourself increasingly becoming dependent on them to get a good night’s sleep. This could be indicative of something more ominous lurking in the shadows. 

Have a Wind Down Ritual Before Bed

Are you typically finding yourself unable to sleep or periodically waking up in the middle of the night? Sometimes, it could be the anger, worry, stress, and residual exasperation accrued throughout the day is taking a toll on you. That’s why experts strongly recommend having a ‘wind down ritual’ or routine in the few hours before getting to bed. And it does not have to be anything elaborate or sophisticated, just something to help you clear your head and unwind in the minutes before hopping to bed. Actually, it can be as simple as;

• Having a warm bath with Epsom salt to relax your nerves
• Dimming the lights and meditating for a couple of minutes
• Drinking herbal tea to trigger relaxation – the same applies with other different types of teas such as lavender, lemon balm or mint
• Turning off social media and email alerts
• Reading a book
• Listening to a podcast, audiobook or soft music

Improve your General Sleep Environment

Most people don’t know this but having a peaceful bedtime routine often sends a powerful indirect gesture to your brain that it is time to take it easy, unwind and prepare to snooze off. You’d be pleasantly surprised how even the smallest changes to your general sleeping environment can go a long way in improving your slumberland quality. Some of this include;

• Eliminating or masking disruptive noises: If you can not eliminate or avoid noise from neighbors, then try to mask it with a sound machine or a low humming fan. Alternatively, earplugs have been shown to help with this too.
• Bring the temperatures down if it is hot or humid: You are more likely to fall asleep faster in a slightly cool room (around 68 degrees Fahrenheit or 18 degrees Celsius) as opposed to sweltering heat. So in addition to keeping the noise down, don’t forget to bring down the ambient temperatures a notch or two.
• Get a comfortable bed: Your bed covers ought to leave ample room for you to stretch and turn flexibly before becoming tangled. It is also advisable to experiment with different levels of mattress firmness, pillows or foam toppers

In Closing

As you can clearly see,  with a bit of discipline, effort and dedication, it is easy to program your brain to shut down for at least 8 hours at night consistently to increase your odds of waking up feeling rejuvenated the next day.