6 Scientifically Proven Ways To Get A Good Night’s Rest

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Sleep tends to be a luxury not many people have these days, especially with work habits becoming more oriented towards graveyard shifts, and an ever-increasing rate of caffeine consumption among the working population. It goes without saying that not getting enough sleep is detrimental to anybody’s health and overall feeling of wellness. In fact, a lack of sleep can become a contributing factor in a number of chronic diseases like cardiovascular diseases, an increased rate of obesity, and an increased risk for depression. Sleepless nights and haggard mornings can be a grueling struggle for a lot of people, but here are six scientifically proven ways to help improve sleep that should be worth trying.

  1. Keep the bedroom organized. This might not seem like much, nor does it seem in the least bit scientific, but keeping a bedroom organized has been shown to help people fall asleep faster and provide more restful sleep. Studies suggest that cluttered bedrooms unconsciously stress out an individual, which results in a spike of adrenaline that may affect sleep. Ensuring that one’s sleeping area is organized helps to program the mind into associating that place with relaxation, thus promoting better sleep.

  2. Avoid caffeinated or sugary beverages before sleep. Many drinks available in today’s market are laden with extra sugar, while some others are chock full of caffeine and other stimulants. Avoiding any processed fruit juices, energy drinks, and caffeinated beverages can help promote more restful sleep. Limiting one’s caffeine intake throughout the workday to a maximum of two to three cups instead of chugging coffee down like water can likewise affect how fast sleep sets in once it’s time to turn in.

  3. Reduce time spent on electronic devices before bedtime. Make a habit of limiting or avoiding the use of electronic devices like laptops and smartphones at least an hour before bed. These devices emit blue light, which is known to delay the release of melatonin — a key chemical that is responsible for facilitating the sleeping cycle of the human body. Some studies have shown that regular exposure to blue light tricks the body into a state of wakefulness, causing sleeping problems in the long run. Avoiding computers and smartphones will help cut down on blue light exposure and ease the body into a more natural sleeping pattern. If avoiding electronic devices is impossible, opt for downloadable programs which can limit or remove blue light from electronic devices. 

  4. Incorporate calming herbs to help with sleep. Relaxing and soothing herbs can be incorporated into a nightly pre-bedtime ritual to help in restful sleep. Herbs like lavender, valerian, chamomile, and passion flower (also known as maypop) are known to contain active biochemical compounds that help to promote or encourage drowsiness and a mild feeling of euphoria. 

  5. Use sleeping aids. For individuals who suffer from sleep apnea, sleeping aids like CPAP (Continuous positive airway pressure) ventilators help to promote more restful, undisturbed sleep. Some of these sleeping aids are designed to be worn during sleep, and are specifically made to provide maximum comfort. CPAP ventilators help not just people who suffer from sleep apnea, but asthmatic individuals, people who suffer from the occasional allergy or people who suffer from emphysema. The constant and controlled influx of oxygen directly towards the nasal passageway ensures that sudden waking cycles due to shortness of breath is avoided. Other sleeping aids include, but are not limited to, memory foam pillows, which can go a long way in providing necessary back and neck support for a more comfortable night’s rest.  

  6. Try a melatonin supplement. Melatonin is called the sleep hormone and is responsible for signaling the brain whenever it is time to wind down. For some people who suffer from chronic insomnia, taking melatonin supplements before bedtime may help to rewire the brain into re-developing a natural circadian rhythm. Melatonin should be taken in low to moderate doses only. 

Christina Turner is a health blogger specializing in sharing holistic wellness solutions and information.

See also:
What Is Melatonin? Meet The Miracle Hormone
6 Healthy Sleep Habits