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Around 25% of Americans suffer from insomnia and even more are undiagnosed.
Do you toss and turn for hours every night waiting to fall asleep? Or, do you find yourself falling asleep easily, but wake up multiple times throughout the night?
If either of these things sounds familiar, you may also suffer from insomnia. But, the good news is that insomnia is often temporary.
Keep reading to discover the best tips you should try to finally become a deep sleeper.
Invest in a Quality Mattress
Wondering how to become a deep sleeper? The majority of deep sleep issues stem from a bad mattress.
Many times people spend long periods of time tossing and turning because they are trying to get in a comfortable position. If no matter how you lay you can’t get comfy, you probably need to invest in a new mattress.
But, not all mattresses are created equal. The reason that there are so many different types of mattresses on the market is that everyone needs something different. For example, back sleepers tend to prefer firm mattresses while side sleepers may benefit from soft mattresses.
Here’s an extensive guide for finding the right mattress based on your size and sleeping habits. And while you’re at it, consider purchasing new pillows, sheets, and blankets for a better night’s sleep.
Turn the Thermostat Down
The temperature that you keep your house set at night could be affecting your sleep habits. Experts say that the optimal room temperature for deep sleep is 65 degrees Fahrenheit.
That might sound cold, but there’s a lot of science backing up this claim. Every 24 hours, your body cycles through its circadian rhythm. When you begin to go to sleep, your body starts cooling down until it reaches its low temperature at daybreak.
While your body is cooling down, it is releasing heat as you sleep. If you’ve ever wondered why you sweat in your sleep, it’s your body releasing all of its warmth. To help your body complete its cycle and to keep yourself comfortable, you want a cool bedroom.
It’s also recommended to run an air conditioner or a fan while you sleep to help circulate the cool air.
We may not know exactly why it helps, but scientists are clear that exercise does in fact help you sleep.
One of the main reasons that this connection exists is because exercise helps improve your mood. If your mind is clear and you have less stress when you go to bed, you’ll find yourself falling asleep easier.
To see the best results, try to exercise for around 30 minutes every day. Because exercising does raise your core temperature, you’ll want to wait for at least one to two hours after exercising to begin your nighttime routine. Exercising immediately before bed could provide the opposite effect of what you’re looking for.
Try Taking Supplements
If you’ve tried all the above and are still having difficulties, you may want to try taking a deep sleep supplement.
Melatonin is a hormone that naturally occurs in your body. This hormone signals to your brain whether it’s time to fall asleep or wake up. But, some people lack the proper amount of melatonin to give their body these signals.
That’s where supplements can help. Taking a supplement right before bed will provide the signal your body needs to fall asleep. These supplements come in pill, liquid, or chewable forms.
Shop around for the best Melatonin products and start with a low dosage. If you don’t see the results you’re looking for, you can slowly and gradually increase the dosage until you find what works best.
Consider White Noise
Sometimes, people have a hard time quieting their brain and preparing for sleep. They may find themselves listening to every noise in the house or keeping track of a loud clock ticking.
For people who tend to concentrate on every little sound, they should consider using white noise to bring on sleep. White noise is a noise that contains all audible frequencies. By listening to white noise, your brain has no single noise to pay attention to and all other sounds are lost in the background.
There are many small white noise machines on the market. You can purchase one that will sit nicely on your bedside table and provide relief. Or, you can use a white noise app that will play the noise for a set amount of time before turning off for the evening.
A lot of times, insomnia is caused by general anxiety and worry. When someone lays down at night, they may find themselves worrying about small issues or replaying old conversations in their head. If you’re looking for a way to quiet your mind, you can practice meditation.
Meditation is the art of practicing mindfulness to achieve a calm and clear state. After you’ve quieted all the thoughts in your head, you’ll be better prepared to fall asleep quickly.
Download a guided meditation app on your cellphone or look for sleep meditation guides online. Try it for a few weeks before giving up, because mindfulness can be a difficult thing to master.
Using These Tips, You’ll Be a Deep Sleeper in No Time
If you struggle to get a good night’s sleep, use these tips to become a deep sleeper in no time. Start with just a few tips and see which ones work for you. If you don’t see the results you’re looking for, try the other tips from this list.
Start by investing in a high-quality mattress and making sure your home is cool when you’re trying to sleep. Then, try to get regular exercise to tire your body and mind and consider taking supplements to help you fall asleep. You can also try adding white noise or meditation to your sleep routine to see if either of those things help.
A well-rested body is a healthy body. Looking for more ways to increase your health? Be sure to bookmark this site and check back often for the best tips and tricks.