Getting the Most Out of Sleep

Sleep is an important part of our day. It’s one of our basic needs that we need to fulfill or else, it may have negative effects on our body that often result in us having poor performance in school, work or even play. It can also damage your social relationships since lack of sleep can cause irritability, mood swings and anger issues that may be falsely redirected to your significant other. Clearly, not getting enough sleep or getting too little of it is a bad thing for.

Sleep deprivation can cause a number of physiological and psychological effects to our body that often end up damaging certain organs. Since sleep is a natural process wherein our body undergoes rest and repair to revitalize various organs, not getting enough sleep can cause a number of health problems like:

● Memory Loss
● Depression
● Decreased Concentration and Focus
● Unhealthy Weight Gain or Weigh Loss
● Elevated Blood Pressure
● Increased Risk for Heart Diseases
● Poor Skin Health
● Anxiety

How Can I Get Better Sleep?

There are a number of factors that affect our ability to fall asleep, maintain sleep and get a refreshing, restorative sleep. Most people oversee these facts that are why a lot of them have problems in sleeping. Here are some tips to help you get better sleep and maximize your sleep to the fullest.

Avoid Caffeine or Sugar – When you’re about to sleep; try to avoid consuming caffeine-containing products or sugar-containing products. Since these are stimulants, they will cause you to stay awake from minutes to hours. Examples of products that have caffeine or those that are rich in sugar are coffee, sodas, soft drinks, chocolate, excessively strong tea, candies, ice cream and other similar products. Warn milk is often a familiar choice for those wanting to fall asleep easier.

Exercise – Though some may advise you to tire yourself out with exercise, it isn’t generally advised to do rigorous physical activities before bed. This will actually trigger certain hormones in your body, like epinephrine, that will prevent your from falling asleep. Relaxing activities like reading, lounging and listening to music are usually the choice instead of exercising late at night.

Meditation – With clearing your mind and cleansing your thoughts, meditation is a great way to get better sleep. Meditation’s primary goal is to achieve inner peace by concentration and focus, allowing you to discard negative thoughts while you revel on the more important things in life. Usually, stress is a factor that leads to insomnia and meditation is just one of the most effective solutions in relieving the mind from stress, leading to a good night’s sleep.

Take a Bath – A warm bath promotes relaxation by raising your body temperature slightly, inducing a soothing effect. Upon getting out, your body then cools down. This allows a restful state that prepares you for sleep.

Snacking – A bedtime snack or midnight snack won’t help if you want to fall asleep faster and get a better quality of sleep. The food that we eat contain calories and sugar which promote the accumulation of energy in our body, thus, leading to a more alert state of mind and a more energized body that prepares itself for work right after eating. You may be hypnotized of the sleepy feeling that you get when you’re full but that’s only temporary. Once the body gets its fill and finishes processing those carbohydrates, you’ll gradually feel the sugar rush coming.

Aromatherapy – May it be oil, a scented candle or a soap that you used during a bath, a relaxing and pleasing aroma can induce a relaxing state of mind that can help you fall asleep easily. Aromatherapy is a popular relaxation technique used to promote a soothing effect to the body by the use of certain smells, particularly flowers. This also counteracts the stimuli of unpleasant smells, wherein we stay alert and awake while a pleasing and relaxing stimulus brings about a soothing effect that helps in sleeping.

Avoid Smoking – Smoking is one of the biggest factors that lead to a number of health problems. With the number of chemicals found in a single cigarette stick, the body reacts to it by exhibiting signs and symptoms that are often uncomfortable like palpitations, headaches, increased pulse rate, breathlessness, jittering and more. This leads to a hard time sleeping. If you want to get a better sleep, smoking is a no-no.

Sleeping Pills – These medicated pills help in inducing sleep but they are commonly used as pre-anesthetic agents for surgeries. Using sleeping pills may put you to sleep but it won’t promote a high quality of sleep, leading you to wake up still tired and seemingly not getting enough sleep even after eight to ten hours of sleeping. Chronic use of sleeping pills often develops dependency, leading you unable to fall asleep without consumption of sleeping pills.

Your Bedroom – If you want to get a better sleep, you have to make the place where you’re sleeping a comfortable venue. It should be clean, well-ventilated and relaxing, allowing you to rest easy.


Brainwave Entertainment for Sleep

The use of brainwave entertainment is becoming popular as a way to induce a better quality of sleep and making falling asleep easier. Brainwave entertainment is the use of brainwave frequencies to produce particular stimuli to evoke certain states like relaxation, energy, sleep or concentration. Such states can be achieved by listening to regulated frequencies and is often aural in nature like in binaural and monaural beats.

The use of Binaural Beats is quite easy. All you need to do is lay down in bed, plug in your headphones, play the audio of your choice and then allow yourself to indulge in the satisfying feeling of the binaural effect. You don’t have to worry about adjusting frequencies as you only need to choose a track that corresponds to the state that you want. Focusing on the music, it allows your brain to enter a state of relaxation and slowly enter sleep. Unlike sleeping pills, Binaural Beats is a great way of falling asleep easier, getting a better quality of sleep and waking up feeling refreshed and rejuvenated. Discover more