Are you struggling with getting quality sleep? Every day, millions of people hit the pillow and spend hours tossing and turning. Even when they do get to sleep, it’s restless sleep filled with waking hours. Maybe your mind is racing about everything that happened that day or an important meeting coming up at work, or you don’t have a nighttime routine down that signals it’s time to sleep to your body.
Getting good sleep can be a challenge, especially as you get older and your brain gets filled with a million pieces of small information that keep you up at night. That said, if you’re not getting the right amount of sleep or the quality of sleep that you want, there is some hope. You can take steps to address everything from problems with your sleep routine to insomnia starting today.
Here are 5 tips to help you sleep better and feel better after you wake up!
Tip 1 – Your Bedding Needs Help
This should be the first step that you take to try and improve your sleep. There are reasons why bed and mattress makers create so many different models of a mattress, headboards, sheets, pillows, and other bedding. People have different preferences and will get better sleep by changing up what they are sleeping on. You should put in the work now to figure out if you’re into soft mattresses, memory foam, down, or some other material.
The good news is that, now, most bedding manufacturers offer a money-back guarantee, so you can send it back if you don’t like it. They’ll even mail you entire mattresses, making it easier than ever to find out what fits your sleep needs best.
You’ve probably heard before that you spend a third of your life in bed or thereabouts. Why not invest the money in some good bedding that you’ll enjoy sleeping on? Most people who spend a bit more on their mattresses and pillows are glad they did. It can change how you sleep and how rested you feel in the morning.
Tip 2 – Make Bedtime a Routine
As you age, you can’t treat your sleep the same as when you were young. You’re probably spending more time in an office, drinking way more caffeine, and not spending hours running around outside tiring yourself out. It’s no wonder you can’t fall asleep. You’re probably teeming with energy, so your body isn’t just going to shut down with the flip of a switch.
To fall asleep faster and get better sleep, you need to create a routine that lets your body know it’s time for bed. This can include:
Avoiding late-night screen time
Not drinking caffeine after dinner
Dimming the lights in the evening
Reading before bed
Changing into pajamas
You’ll discover that having a routine helps you mentally prepare for sleep, but it’s also sending your body signals and removing stimulus that will help you fall asleep faster.
Tip 3 – Check Your Diet
The food you’re eating may be affecting your sleep quality. We’ve already touched on caffeine, and it can indeed be a sleep-killer. You’ll lay in bed with your mind still racing. On top of abstaining from caffeine for hours before you sleep, you should also monitor your diet. If you’re eating a lot of sugar before bed, for example, you’ll have a hard time winding down.
Eat foods that are conducive to sleep and won’t keep you “up”. Stay away from sugar, starchy carbs, and other junk food that gives you more energy than you need when you don’t need it.
Another bonus of tightening up your diet is that, if you’re carrying around any excess weight, you may end up dropping some pounds. Many people who struggle with sleep have sleep apnea that’s related to obesity and other weight issues. They end up having to use CPAP machines which, though are incredible for many people, take some getting used to and can disrupt how you sleep.
Tip 4 – Try Some Mild Sleep Aids
Before you take the leap and meet with a doctor about your insomnia, you should try some mild sleep aids to see if they will work for you. Taking a melatonin pill an hour before you go to sleep could knock you out and deliver the rest-filled bedtime you’re looking for. One of the best things about melatonin is that it’s non-toxic. You can up your dosage without having to worry about how it will affect your physical health. Of course, you don’t want to go crazy with any high dosages. Instead, work up from a smaller dose and your sweet spot.
More and more people are also turning to CBD edibles and oils to help with sleep. They are a natural relaxant without any of the associated “high” feelings you get from using marijuana. CBD is now legal across the country and available online and in stores.
Of course, you can always try the traditional glass of milk before bed to help your body relax when you need to go to sleep.
Tip – Sermorelin Researched Peptide.
For example, peptides like Sermorelin is a growth hormone-releasing hormone, or GHRH. In recent years, it’s been developed to preserve the natural benefits of GHRH. Research strongly indicates that sermorelin can help boost orexin secretion. Orexin is a neurochemical in the brain that regulates sleep cycles. In tests done on rainbow trout, it was discovered that sermorelin helped promote good orexin secretion and function. There is research going on right now that’s diving into the question of how sermorelin helps to treat sleep disorders.
If you’re having trouble falling asleep or staying asleep, take action now. Life can be miserable if you’re walking around on only a few hours of sleep or less. You’ll feel groggy, will likely react to stress poorly, and are more inclined to eat poorly and not exercise. Sleep is finally getting the attention it deserves, so do yourself a favor and put in the work to find ways to improve your sleep quality.