For many people, finally getting to lay down in bed at the end of a long day and drift into a deep sleep is something they start looking forward to in the afternoon. Deep sleep is critical to leading a healthy and productive life whether you’re a college student, working professional, or stay-at-home parent. Yet, studies have shown that an estimated 35-50% of Americans deal with insomnia issues. Insomnia is a sleep disorder that makes it difficult to fall asleep, stay asleep or sleep deeply. Since sleep is a time when our bodies and brains do a ton of restoration, not getting deep enough sleep can take a toll on our mental and physical health. If you’re looking for ways to get eight hours of sleep each night, keep reading for the quickest remedies to send you peacefully to la-la land.
White Noise
If you’re a parent who’s ever brought a newborn home from the hospital, you know that tip-toeing around the house won’t always cut it in terms of keeping your baby asleep. For this reason, many parents invest in white noise machines that mimic the womb’s ability to block out noise to help their baby sleep. White noise machines help adults too! So, step one to deeper, more restorative sleep is investing in a white noise machine to help you fall asleep quickly and stay asleep.
Sleep Supplements
For many people, with the day-to-day worries over work, parenting, and other responsibilities on their minds, getting relaxed enough to fall asleep is difficult. In these instances, it’s a good idea to add supplements into your nighttime routine that induce calm and relaxation. Melatonin, a hormone our bodies produce, helps stabilize your circadian rhythm and deeper sleep. CBN gummies for sleep can take the edge off your worries and help you get tired by helping with melatonin production. Other supplements that help induce a sense of calm are Passionflower, Magnesium, and Valerian root. The great thing about supplements over prescription sleep aids is they are generally safe and non-habit forming.
Turn Down the Temperature
As temperatures decrease in nature during the evening and nighttime hours, it signals to live creatures it’s time to sleep. The same is true for human beings. By turning down your thermostat, you are signaling to your brain that sleep is near. Sleep scientists have determined that the optimal temperature range for deep sleep is between 68 and 70 degrees. If you’re worried about your electric bill, blowing a fan in your bedroom can help achieve cooler temperatures as well – not to mention the added white noise from the fan is soothing.
Healthy Lifestyles
We all know the benefits of healthy habits regarding our mood, productivity, and physical health. You may not immediately connect diet and exercise with sleep health, but they are tightly knit. By choosing healthy foods, getting regular physical exercise, and leading an overall healthy life, you’re more likely to fall asleep and get more restorative sleep. When asked, most people cite worrying as the main roadblock to falling asleep easily. Part of healthy habits is taking control of your mental and emotional well-being. Having a toolkit that enables you to handle ebbs and flows and life stressors will benefit your sleep schedule.
Quality Bedding
While this is the most expensive item on the list, it can make all the difference in your sleeping. Investing in the highest quality mattress you can afford is a game-changer. While it’s tempting to buy a “bed in a box” or something more affordable, visiting a mattress store and trying different styles to find what works for you is essential. Investing in high-quality mattress toppers and sheets can also ensure you stay comfortable and cool the whole night. And, don’t scoff at pillows in the $50-$100 price range, as they can support your neck and head in ways that accommodate your sleeping style.
You may think you can keep running on five hours of sleep a night and burning the candle at both ends, but not getting deep sleep every night isn’t sustainable. You’re improving your life dramatically by implementing the above ways to achieve deep, restorative sleep. Sweet Dreams!
