There is a huge difference between just falling asleep and falling into a deep sleep. The therapeutic benefits of a good night’s sleep are numerous. So, how do we attain that goal? Specialists have a broad scope of theories about what works most effectively. Comfort is a key factor, so getting linens and a mattress from mattress stores in San Diego is definitely beneficial.
Luckily, we have some reliable sleep based evidence, according to a team of 1930s scientists who found many various sleep stages – and how important it is to them. During the night, as we sleep, we loop back and forth of a deep sleep, also identified as slow-wave sleep, delta sleep, or the clinical sounding N3. During this stage, it’s more challenging to wake up, and there is a larger possibility of sleepwalking. Whenever you are in deep sleep, growth hormones are released, which are helpful in cell repair. It is one of the most effective sleep stages that allows us to wake up feeling refreshed and energized.
What prevents us from getting into a deep sleep every night? There could be a variety of personal reasons: stress, certain drugs, crying infants, sleep apnea, or city noise.
The great news is that getting plentiful deep sleep is within your grasp.
6 Tips for Better, Deeper, Natural Sleep
First, it’s necessary to create a sleep environment designed for a good night’s sleep. Consider getting a light-blocking curtain to prevent outside light. Move electronics away from the bedroom to avoid sleep-destructing blue light, which ruins your daily rhythm. If you have noisy housemates or a next-door neighbor, you should use earplugs or a white noise machine to prevent disturbing noise when you are attempting to sleep.
No to naps
Cutting out naps throughout the day is the answer when you have trouble falling asleep or waking up often during night time. Cutting naps will help you remain tired so that at the end of the day you will be able to sleep right away. While longer naps may come with deep sleep, this can interrupt your sleep impulses and create difficulties for people who have insomnia. If you are going to take naps, the ideal time is about 10-20 minutes per nap.
Stop unhealthy habits
Caffeine, cigarettes, alcohol, are known to interrupt sleep. Restrict yourself from caffeine intake. Give yourself a couple of hours before heading to bed when you eat your last meal or it’s very likely you will suffer from heartburn and indigestion.
Increase your magnesium consumption
According to sleep, nutrition, and diet professionals, magnesium promotes sleep organizing melatonin or sleep hormone production. It also relieves muscle tension that can disturb sleep and interrupt deep sleep. On top of that, it’s possible that magnesium will trigger GABA, the primary inhibitory neurotransmitter of the central nervous system whose activation promotes sleep. Most people do not get their prescribed daily dose of this mineral. Adding a teaspoon or two of magnesium citrate powder to a water bottle is a great way to supplement the mineral. It’s fast-acting and highly absorbable and will aid you in getting a night of refreshing, peaceful sleep.
Exercise every day
Physical exertion can help exert our energy throughout the day, reducing anxious thoughts and help us get better sleep at night as our mind and body restores and regenerates. Active exercise is advised early in the day and light after-dinner exercise is ideal for sleep comfort.
Sleep on a comfortable mattress
It’s remarkable how many people sleep on worn-out mattresses that hinder your ability to go to sleep. Having a comfortable and clean mattress and linens can be a huge help to your ability to stay in deep sleep. In general, it’s recommended to replace your mattress every 7-10 years.
If you’re looking for a good night’s sleep and need a new mattress to get it, mattress stores in San Diego like Mattress Sale Liquidators is always there to assist you.