The Importance of Sleep and How We Can Get the Best Night's Sleep
Sleep helps our bodies recover from the day's activities, and it gives our brains a chance to rest and rejuvenate. A good night's sleep can help us feel alert and focused during the day, and it can also help reduce stress levels. Sleep deprivation can lead to low mood, low libido and reduced immune system function.Chronic sleep deprivation has been associated with heart attacks and diabetes.
Here are a few things we can do to get the best night's sleep possible:
Sleep in a Dark Room
While it may sound simple, keeping your bedroom as dark as possible can significantly impact the quality of your sleep. Light interferes with our body's natural circadian rhythms, i.e., the body's 24-hour cycle. This can make it difficult to fall asleep and stay asleep. Try blackout curtains or an eye mask to block out any light from outside sources.
Use Magnesium Supplement
Magnesium is a mineral that helps with muscle relaxation and has been shown to improve sleep quality. It regulates the parasympathetic nervous system along with melatonin production. You can find magnesium supplements at most health food stores or get it in your diet by eating foods like dark chocolate, nuts, and seeds. If you want to go a step further, you can talk to your doctor about taking a magnesium supplement.
Take a Warm Bath and Drink Before Bed
One of the best ways to prepare your body for sleep is creating a bedtime ritual. This could include things like taking a warm bath or shower and getting a cup of warm drink. The warmth can help relax your body and mind, making it easier to fall asleep.
Experiment with Herbal Treatments
There are several herbs that have been traditionally used to help with sleep. Some of the most popular include chamomile, ashwagandha, and lemon balm. Research shows that chamomile works as a sleep inducer. Similarly, as per studies, ashwagandha and lemon balm have proven benefits for treating insomnia. These can be found in tea form or capsules at most health food stores.
Turn Off Devices
Recent studies have found that watching TV, browsing the internet, or using a smartphone in bed can all inhibit our bodies' ability to produce melatonin, the hormone that helps us get and stay asleep.This is due to the blue light coming from the screens. To get quality sleep, you should limit your screen time before bed and stick to reading or listening to music instead. Ideally, you should not look at a screen at least an hour before going to bed.
The Bottom Line
We can do many things to improve our sleep quality, including keeping our bedroom as dark as possible, creating a relaxing bedtime ritual, and using natural remedies. Whatever methods you choose, the most important thing is to experiment and find what works best for you. With a bit of effort, you can get the rest you need to be your best each day.