How to Get Better Sleep

Wednesday, June 23 2021 11:32 AM
By Ellen Healy

What keeps you up at night? It’s probably not the monsters in your closet.

The amount of sleep needed varies from person to person. One person may be happy with four hours of sleep each night, while another person may easily sleep ten hours. No matter how long you sleep, quality sleep is essential for quality wellness. If you’re not sleeping through the night, your body could be telling you something important. But what?

Why am I Not Sleeping?

While problems with sleeping can be complex, waking up from a dead sleep in the middle of the night and not being able to return to sleep is a common symptom of low glucose in the bloodstream, also known as hypoglycemia. Chronic low blood sugar can diminish or completely interrupt the process that keeps the brain powered overnight. So there you are, fast asleep, and suddenly your body releases “fight or flight” hormones. These hormones work to raise blood sugar back to a safer level, but they also can cause sleep-ending panic or anxiety in the middle of the night. Other common overnight symptoms of low blood sugar are nightmares, damp nightclothes or bedding, waking up with an elevated heart rate, waking up with a headache, and even losing short-term memory.

Maybe you're not sleeping due to low glucose, or maybe it's stress! Fortunately, whatever the reason, we have some great tips to share that can help you get the most out of your night’s sleep. Get the best sleep of your life using the tips and tricks listed below.

Tips and Tricks to Get the Best Sleep of Your Life

how to get better sleep

 1. Try eating nut butter, meat, or eggs

If you wake suddenly in the night, eating a small amount of protein may be enough to raise and sustain a healthy blood sugar level, allowing you to get back to bed. (Note: Eating sweet or starchy foods could cause another glucose spike and crash.)

Are you looking for healthy recipes or nutrition guidance? Then, click on the tabs below!

Healthy Recipes
Nutrition Help

healthy breakfast choices

2. Don't Skip Meals

Never skip eating a breakfast lower in carbohydrates and continue regularly eating throughout the day to keep blood sugar levels consistent.

3. Say no to sugars and starches

Seek out foods lower on the glycemic index. The glycemic index (GI) ranks carbohydrates on a scale from 0 to 100 according to how they raise blood sugar levels after eating.

If you’re looking for some sugar swaps that won’t hurt the waistline or spike your blood sugar as much, see the following blog:

Sugar Swaps & Healthy Alternatives

3. Stay on a schedule

wake up with an alarm

Get up and go to bed at the same time every day to strengthen your body’s wake-sleep cycle. Don’t oversleep.

If you want ways to form the habit of getting up early to fit in a workout, or whatever your needs may be, see this blog.

  

4. Don't force it

If you don’t fall asleep within fifteen minutes of laying down, get back up and do something relaxing until you’re tired enough to try again.

5. Relax into sleep

Creating a bedtime ritual of relaxing activities signals the body it’s time to become drowsy. Maybe that’s stretching for you or perhaps an anxiety-reducing workout before you hit the pillow. Find more details on stretching or stress-reducing exercise through the blogs below:

Reducing Stress with Exercise
Upper Body Stretch
Lower Body Stretch

6. Unplug and avoid blue light

Some studies show using TV or other electronics before bed can disrupt sleep.

7. Turn off the world

Create a dark and quiet environment to sleep in. Blackout window shades, fans, earplugs, and eye-shades can help.

8. Exercise

Routine physical activity can lead to falling asleep faster and sleeping more deeply. Just avoid exercising too close to bedtime, when physical activity could energize you and keep you awake.

stretch exercise

 Were you looking for some guidance? Check out the link below for some great workouts sure to make you tired and ready for sleep!

At-Home Genesis Workouts

9. Less Stress is best

Finding healthy stress-busters can help bring much-needed peace and rest to your life. Letting stress linger means sleep suffers, and so do all the things you have to think about and do daily. Want ways to reduce stress?

Check out these five ways to relieve stress and our other blog on even more ways to reduce anxiety

Getting better sleep, but now wanting to become a morning person and make waking up early your routine? Check out the following blog for help:

Become the Morning Person You Want to Be

 

The Bottom Line:

Everyone will encounter a sleepless night on occasion. However, if you notice that trouble sleeping has become a frequent occurrence, consider calling your doctor. Getting help managing your diet, exercise and stress can often treat the underlying causes of sleep problems.

 

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