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04-13-2016, 06:49 PM #1
Building Better Habits to Greatly Improve Sleep Quality
Usually the questions are about what someone can take supplement or drug wise to improve sleep. I am not going to cover supplements because supplements are pertaining more so to the internal chemical mechanisms that aid in sleep. This is a very individual topic so making suggestions as a whole would not be practical. Supplements can be useful but each "sleep" supplement has a different mechanism so its hard to make general suggestions.
I want to touch on the EXTERNAL environment needed for improving sleep because in my experience, this is often just as important. Some things that are typically helpful to just about anyone are as follows.
-Dark/Black room (no lights at all facing the bed is best)
-Ditch the caffeine before bed. Even if you are able to fall asleep with caffeine in the evening it will still be present in your system of quite a long time. The half life alone is 5 hours give or take, let alone the full clearance time which is much longer than that. Your sleep quality will be subpar when caffeine is still present. Even if you dont "feel it" it will still be disrupting your CNS.
-No bright screens before bed or anything overly stimulating. This lowers melatonin production and other chemical processes and circadian rhythm. This can impact the quality of sleep greatly. This tends to be a huge issue with modern technology. I see huge improvements with this variable being fixed.
-Background noise or complete silence. I have been sleeping with ear plugs for awhile now and love it. I was somewhat apprehensive at first because I thought my mind would race with the silence. I actually really like it and its helps keep me stay asleep at night and sleep deeper. The soft wax/gel kind seem to fit best. Beats a fan in the background IMO.
-Winding down before bed. I often like to eat my last meal in pretty low to no light before bed. Its super relaxing for a good 30 mins before bed and I fall asleep much easier.
-Practice soft belly breathing after lying down in bed if you have problems with racing thoughts.
-Cool temperatures are best for the bedroom.
-Invest in good bedding.
-Get rid of clutter in your room. Making your bed can even help!
-Soothing essential oils may help produce a calming effect.
These are some of the main environmental factors that I like to consider when it comes to sleep. From there, supplemental solutions can be added in to support specific chemical needs (this is more so needed for those with more prominent chemical imbalances).
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04-18-2016, 05:31 AM #2
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Ways to Improve Your Sleep
LIMIT CAFFEINE
A touch of morning lift me-up isn't an issue, however drinking caffeine-loaded beverages during the evening can meddle with your rest. Caffeine abandons you wide-conscious when you ought to be dozing in light of the fact that it causes an ascent in catecholamines. These hormones build vitality, heart rate, and vein tightening, and set up your body to react to any test. Everybody metabolizes caffeine in an unexpected way, so you have to stay tuned in to your body's reaction to it. Appreciate a morning measure of Joe, yet cut yourself off from caffeine around six hours (for some as meager as four hours and for others as much as eight hours) before you hit the sack. Need another motivation to curtail espresso? Here are six more reactions of an excess of caffeine.
Stay away from ALCOHOL
Liquor disturbs the grouping and span of rest states by changing aggregate rest time and the time required to fall under. (It additionally disturbs the muscle-building process.) Alcohol adversely affects REM, or fast eye development, rest cycles, which represent around 25 percent of your aggregate rest time. Right now, mind action increments and you confer things to long haul memory, there is an expansion in heart rate, and you encounter inconsistent relaxing. Passing up a major opportunity for this basic window will abandon you tired and encountering mind mist in the morning.
Shut DOWN
Hardware keep your cerebrum occupied. Take a stab at expelling every electronic gadget (telephone, PC, TV, iPad, and so on.) from your room and perceive how your rest makes strides. (Somewhat less e-time may likewise ease neck, elbow, and shoulder torment.) Making your bed a spot exclusively for rest will help your mind and body unwind when you're prepared to go to rest.
Begin A BEDTIME ROUTINE
Going to informal lodging up in the meantime every day will help your body adhere to a schedule. Intend to go to bed at 10 p.m. every night. Notwithstanding helping you keep up adhering to a good diet propensities, research has demonstrated that dozing from 10 p.m. to 6 a.m. is ideal for physical and mental recuperation. Thirty minutes before sleep time, rehearse a couple quieting exercises - drink some home grown tea, extend or contemplate, read a short story (no perusing the news before sleep time). By and large, this will help you nod off speedier.
FIT IN A WORKOUT
Not just is activity useful to your wellbeing, it can likewise help you nod off speedier. Put aside no less than 30 minutes every morning or evening to hit the exercise center. Give yourself no less than six hours, if conceivable, between working out and going to bed. This permits your body to slow down from the incitement gave by activity.
Relax
Bring down your indoor regulator before you go to bed. Cooler temperatures have been appeared to prompt rest and help you rest longer and all the more soundly. The average proposal is to keep the room somewhere around 65 and 72 degrees. Be that as it may, you have to figure out what temperature is most agreeable to you.
Converse WITH YOUR DOCTOR
On the off chance that your rest issues proceed even after you've rolled out the improvements above, counsel your specialist. Absence of rest and conflicting rest examples can truly influence your mental and physical wellbeing, abandoning you more helpless to ailment
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04-18-2016, 09:50 AM #3GeorgeForemanRulesGuest
Don't drink Milk, milk is for babies.
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04-18-2016, 11:13 AM #4
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Live your life to the fullest. That statement means different things to different people, but it is absolute.
You only have one life, so live it on your terms. Cookie-cutter, scientific studies and bro science disciples, need to be taken at face value.
Find what works best for you and your body.
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01-16-2017, 02:20 AM #5
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To Improve Your Sleep, Cut Caffeine... I admit it.
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05-19-2017, 12:24 AM #6
I adhere to all these but still suffer from poor sleep; always waking up every 2 plus hours.
Please save me!
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09-19-2019, 05:15 AM #7
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Thanks for this thread. Lately I've been suffering from insomnia. This thread is really helpful!
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