How Many Hours of Deep Sleep Do You Need

/ Mental health Awareness / By

How to Sleep Better at Night Naturally

How to Sleep Better at Night Naturally
For many years, I struggled with sleep issues and, unfortunately, couldn’t find a lasting solution.

However, during my travels, this problem became even more pronounced as I constantly had to adapt to different sleeping conditions.

Over time, I discovered some effective solutions.

Sleep is an essential aspect that directly affects our quality of life and can sometimes be a limiting factor. But don’t worry-every problem has a solution. The key is to take the right steps to establish a healthy sleep routine and approach the process with awareness and intention.

Melatonin: The CEO of Sleep

Have you ever woken up and thought, “Five more minutes won’t hurt”? That’s your melatonin signaling that it’s not happy.

This hormone acts as your brain’s gentle reminder that it’s “time to sleep,” sending you into a deep, restful slumber. But when melatonin gets out of sync, you’re in for a night of tossing and turning.

“Want to sleep better?

Keep your room cool.

Once it hits 77°F (25°C), melatonin is out the window. Aim for 59-68°F (15-20°C). Since turning my room into a sleep haven with cool air and cozy blankets, I wake up feeling refreshed – even without coffee (okay, most days).”

Always Sleep on Your Right Side

Sleeping on your right side reduces pressure on your liver and heart, makes breathing easier, and improves sleep quality – I have felt the difference myself, and if you want a more restful night’s sleep, I highly recommend giving it a try!

Sleeping on right side meaning

Why 11pm is the magic hour for sleep?

Going to bed after 11 p.m. means missing the optimal sleep window, and sleeping past midnight means missing the first wave of deep sleep. To synchronize with your circadian rhythm, try to go to bed between 10:45 p.m. and 11 p.m. for better sleep quality. If you’re traveling and want to make the most of your days, going to bed by 11 p.m. will make your mornings more efficient and enjoyable.

Increase Your Vegetable Intake!

As someone who spends a lot of time in front of screens, both my screen time and my eating habits have changed a lot recently

There were times when I’d lie down to sleep and feel like my heart was beating so hard it was about to jump out of my chest.

I could even hear my heart beating in my earsAfter doing some research, I discovered that it was due to a lack of potassium. Digging deeper, I realised I needed to eat more vegetables.

Since making this change, my sleep quality has improved significantly. If you’re experiencing something similar, I highly recommend adding more vegetables to your diet – you’ll definitely notice the difference!

Reward Yourself with a Glass of Water in the Morning

Reward Yourself with a Glass of Water in the Morning
Imagine your cells waking up to the refreshing hydration of water.

With each sip, feel your body flushing out the night’s toxins and leaving you energised for the day ahead.

This simple ritual not only nourishes your physical health, but also clears your mind. Drinking a glass of water in the morning isn’t just a habit – it’s a moment of mindfulness. It’s an act of self-care where you tune into your body and give it the attention it deserves.

Think of it like a gardener watering his plants in the morning. Water brings clarity, energy and peace – directly affecting the quality of your sleep.

Avoid Eating Before Bed for Better Sleep

To optimise your sleep, it’s best not to eat for at least 2-3 hours before going to bed. Giving your body time to fully digest food allows it to focus on resting and recovering overnight. This small change can make a big difference to the quality of your sleep.

Get the Phone Out of Your Bedroom

Avoiding your phone and bright lights for two hours before bed is crucial for better sleep. Blue light stops the production of melatonin, making it harder to fall asleep. Dim the lights, put your phone away and make sure you get enough vitamin D if you have trouble sleeping. Small changes can make a big difference to how rested you feel.

Don’t Overdo It with Intense Workouts

Exercising too much activates your sympathetic nervous system, which keeps your adrenaline levels high and interferes with your ability to fall asleep.

I learnt this the hard way when I was doing high-intensity workouts every day and my sleep patterns were completely out of whack.

After some research, I discovered that it’s more beneficial to limit intense training to just twice a week, and since making this change, my sleep quality has improved significantly.

Drink Kefir for Better Sleep

I’ve been focusing on getting better sleep and adding kefir has helped.

It’s a natural probiotic that supports gut health and improves sleep quality.

Half a cup at bedtime provides calcium for relaxation and probiotics for a balanced gut. Choose unsweetened varieties, like the fresh kefir I had in Albania – my gut definitely thanked me!

Watch Your Vitamin D Intake

Vitamin D is key to regulating your sleep patterns. A deficiency, which is common in winter, can disrupt your circadian rhythm. If you’re having trouble sleeping, consider taking a vitamin D supplement or getting more sunlight. Keeping your vitamin D levels balanced will help your body maintain a healthy sleep cycle, making it easier to fall asleep and stay asleep.