Sleep is one of the mechanisms of self-regulation. At night, during sleep, your body renews its nervous system. And when your sleep is not normal, a person’s health deteriorates. So, it is crucial to follow the tips to increase your deep sleep:
- Set sleep mode;
- Take a warm bath before going to bed;
- Practice meditation;
- Avoid a massive dinner before bed.
Our sleep has several phases. In the first phase, your eyes are closed. In the second phase, you are in light sleep, and in the third, you are in a deep sleep. The “deep sleep” phase helps us feel energetic and full of energy.
If it has interruptions, this will result in poor health. Because our well-being, emotional and psychological state depend on how much we sleep. So, according to research, bedtime can increase or decrease your life expectancy.
And your body’s condition will worsen if you don’t get enough sleep daily. As a result, your motivation and energy will drop sharply to zero. So, to care for your sleep and live long, you must form several useful habits. They can improve the quality of your sleep and improve your health.
What Time Should You Go To Bed?
Adults should fall asleep at 10:00 pm. If necessary, you can fall asleep an hour later, but only before 1:00 am. Stick to these hours if you want to care of your sleep and enhance it.
You can sleep enough hours, but your well-being will not improve. Why and how does this happen? There is a specific period during which a person should go to sleep. If you go to bed later than this interval, some interruptions occur in the body:
- The fact is that at night from 1:00 am to 3:00 am, the human body secretes the hormone somatotropin. It is responsible for the recovery of the body. So, you need to form your sleep schedule so that you fall asleep before 1:00 am;
- If you go to bed later than midnight, health problems are guaranteed. Because, in this case, the body either lacks sleep or oversleeps.
Both situations are harmful to health. Thus, to avoid these problems, you should follow the advice on sleeping and resting.
How much time should adults sleep? Adults should regularly sleep 7-8 hours a day. This time is enough for your body to rest and gain strength. But there are certain exceptions:
- Some people need a little more sleep, about 9 hours. It applies to those with certain chronic diseases;
- Some people sleep less than 6 hours daily. It is due to genetic factors.
So, to increase deep sleep, first of all, you need to pay attention to the amount of bedtime you get and the time you fall asleep. If you sleep less than 7 hours a day, you will increase the risk of developing certain diseases. These include heart, immune, and mental illnesses.
Why Is Sleep Routine Important For Adults?
Appearance, activity, mood, mental activity, and, of course, health depend on sleep. Thus, if you do it correctly, you can avoid health problems and fix bedtime concerns.
- Your day starts with the previous evening. The things you do before you go to bed determine the quality of your sleep;
- It also affects the energy with which you wake up the following day. So, if you create a proper bedtime routine and follow this, it improves your life.
Sleep routine for adults is, first of all, a discipline. Your body needs to know when to go to bed and what time to wake up. So make sure you always do it at the same time.
Sleep Routine To Increase Sleep In Adults
To make it easier for you to adjust the sleep mode, we have an instruction for you:
|Step||What to do?|
|1. Choose a time to sleep||Go to bed at the same time each night. Do not make significant differences in the schedule. It is better to fall asleep every day at 11:00 p.m. than today at 8:00 p.m. and tomorrow at 1:00 a.m.|
|2. Drink tea||If you wake up in the middle of the night and have trouble sleeping, herbal tea is for you. It can relax your body and induce deep sleep. Drinking herbal tea every night can increase deep sleep and cleanse the body.|
|3. Limit blue light||Half an hour before bedtime, you should remove all gadgets and TVs. After all, they emit blue light that puts strain on our eyes. It is better to read or do a warm-up before going to bed. It is more helpful.|
|4. Meditate||Meditation can help you sleep. During its performance, your body rests and slowly goes to rest. So, it helps sleep and rest.|
8 Effective Tips On How To Sleep Through The Night
Work schedule, household chores, watching series until night – all this can affect the sleep pattern, which is difficult to normalize. Besides, nervousness and stress also cause extra adverse effects.
The regular time to fall asleep is 15-20 minutes. But not every adult manages to do it during this period. So, to fall asleep correctly, we have tips for you on how to sleep through the night. With their help, you can form helpful habits that improve your health and well-being:
1. Avoid Bright Light
The ability of lighting to influence a person’s health and bedtime is a proven fact. But how does it affect adults? Negative or positive? The brain reacts to darkness as a signal to fall asleep.
As soon as there is less light, the sleep hormone melatonin begins to produce. This hormone regulates sleep and wake cycles. Thanks to it, blood pressure, glucose level, and body temperature decrease. All these are key factors for falling asleep.
The brain starts producing melanin long before you close your eyes. Starting in a few hours, melatonin levels rise and reach a maximum during the night. In the morning, the reverse process takes place. When the light comes on, your body starts preparing to wake up.
So, it is imperative to sleep in the dark to increase your deep sleep. To do this, you need to create optimal conditions for yourself to fall asleep:
- use dense curtains;
- turn off the lights at night;
- use lamps with minimal lighting.
If you need a bright lamp at night, wear a mask to sleep. It will help you take care of your sleep correctly.
2. Air The Bedroom
It is one of the essential tips for sleeping through the night that people often ignore. First of all, ventilation improves the quality of sleeping and resting.
So, adults should do this at least several times a day. After all, many microbes accumulate in the room, and the humidity also increases. It is not very comfortable to sleep in such conditions. So, you need to air your room.
Fresh air enhances the microclimate in the room and promotes sound and healthy sleep.
Thus, scientists claim that airing rooms in the evening ease sleep.
Besides, it is much more comfortable to rest in a cool room. So, how to properly ventilate the room before going to bed? Keep advice:
- the duration of ventilation should be from 10 to 30 minutes;
- do it after waking up and before falling asleep;
- reduce the airing time in winter.
When fresh air enters your room, you saturate your body with oxygen. It relaxes and
increases deep sleep.
3. Avoid A Hearty Dinner
If you eat dinner late, you do not give your body a chance to recover. The body needs a full-fledged healthy sleep, which is why you should not eat before bed.
Eating at night slows down the production of melatonin, which helps us sleep. And if you eat something sweet before going to bed, the body produces a lot of insulin.
Then it signals to the brain that it can relax and does not produce the necessary hormones.
So, a very late and hearty dinner can disrupt the recovery process of the digestive system. Too, a full stomach can interfere with normal sleep and cause insomnia.
As a result, it provokes the appearance of various diseases. Thus, it is better to follow the following tips for good sleeping and resting at the expense of this:
- do not eat after 7 pm;
- if you want to eat, consume easily digestible foods. It can be rice, carrots, kiwi, pancakes, or mashed potatoes;
- do not eat meat after 7 pm because it takes a long time to digest.
Eating a couple of vegetables before bed is better than eating a whole plate of sweets. So, follow it, and your sleep will be much better.
4. Take Liquid Drops For Mental Performance
For your sleep to be solid and correct, you should have normal mental health and immunity. These things depend on each other. Because when you have insomnia, health problems appear and vice versa.
To solve these concerns, you should pay attention to vitamins and supplements in liquid form. Our bodies easily absorb them. They are so beneficial for sleeping and resting time. But they can be different, for example:
Liquid Supplements With Vitamin C
If you have interruptions in your sleep due to poor immunity, you can take these supplements drops. They enhance sleep and the quality of overall health. Vitamin C stimulates the synthesis of leukocytes, strengthening the immune system. Their regular use brings balance to your body and power to your health. Accordingly, your sleep will be better many times.
Liquid Supplements For Mental Health
When a person experiences stress, this indicates many free radicals in the body. It is their large number that can prevent reasonable bedtime. In adults, this problem appears most often. Because stress in the background of work or family is the provocateur of free radicals. But fortunately, adaptogens in drops can cope with this. They are natural chemicals that can show you how to be well-rested. Taking them regularly can improve your mental health and increase deep sleep.
Both options of drops consist only of natural products. These include ashwagandha, acerola, vitamin B5, vitamin C, and more. Such a genuine composition can strengthen health by raising the quality of sleep in adults.
5. Control Your Screen Time
Gadgets and televisions have become an integral part of life. But using them at night is harmful to falling asleep. The light waves emitted by their display cause disturbances in melatonin secretion.
It mainly refers to gadgets like:
- and laptops.
They inhibit melatonin production by up to 20 percent. For this reason, there are problems with bedtime. It is difficult for our body to understand that it is time to fall asleep when the screen’s blue light floats before our eyes.
Thus, instead of worsening your sleep by sitting on social networks, increase deep sleep as follows:
- read a book before bed;
- listen to relaxing music or meditate;
- turn off all electronic devices in the bedroom. Even the standby light and the TV can prevent you from falling asleep;
- turn the electronic alarm clock away from the bed and place the phone with the screen facing down.
So, you must avoid screen lights before bed for good sleep and rest. Because they are the leading causes of disturbance in the emotional background.
6. Don’t Forget About Physical Activity
Physical activity is one of the components of a healthy lifestyle. So, before bed, take care of your sleep and make your body move. Research has found that you can enjoy exercise before bed, strengthening it. The main thing is to remember the time and choose the right type of exercise.
In general, light exercises are best if you are going to exercise late. This activity level can help you fall asleep faster and sleep better.
Finishing your workout at least 1 hour before bedtime is also essential. Try to complete it at least 90 minutes before you go to bed. It is how you can get a better deep sleep at night. Examples of activities of light and medium intensity:
You should avoid intensive training such as running, jumping, and weightlifting. On the contrary, it will prevent you from falling asleep.
7. Take A Warm Shower Or Bath
To take care of your sleep better, take a warm shower before bed. It is an excellent sedative and hypnotic. A warm shower quickly reduces the hormone cortisol level in the blood. It makes the process of falling asleep faster and easier.
Besides, it relieves daytime stress. This effect occurs after a person comes out from under the warm streams of water.
The optimal time to shower is an hour or two before bedtime. This time is enough to regulate the body’s circadian rhythms. Warm water relaxes the muscles and slightly lowers blood pressure.
As a result, your body feels relieved and calm. So, adding a warm shower or bath to the sleep routine for adults is very useful. The main thing is to follow a few rules:
- Take a warm shower or bath no later than two hours before bedtime;
- Adjust the water temperature. It should not be hot.
After showering, apply moisturizing cream on the body with massaging movements. It adds even more relaxation and removes all spasms in the body.
8. Sleep On The Right Pillows And Matrasses
Sometimes we can not suspect that we have poor quality sleep due to the wrong mattress. The fact is that these are the most important things for our sleeping and resting. If you choose the wrong height or quality, it can even lead to health problems.
You can complain of neck or back pain in the morning after sleep. And all because you have the wrong bed place. So, how to make your sleeping area cozy to increase deep sleep?
- a high-quality mattress should have a height of 15-18 cm;
- if you are nervous about back pain, you should choose an orthopedic mattress;
- do not choose a pillow that is too high. The lower the pillow is, the better for sleep.
- the size of the mattress should correspond to the bed on which you lie;
- avoid mattresses made of cheap material and low-quality foam;
- use an orthopedic pillow.
People often neglect this tip on how to sleep through the night. As a result, insomnia and irritability appear. So, choose a comfortable mattress and pillow; a night of healthy sleep is guaranteed.
Deep and healthy sleep requires specific rules. Following it, you improve your sleep and your psychological and physical condition. So, every person should care about their sleep with these tips.
They boost your energy, motivation, and productivity. Also, remember about vitamins and supplement drops. They are great for regulating bedtime and mental health. Thus, they enhance your life, making you seem much more active.
The most important rule for this is to stick to a sleep schedule. When you follow it, it becomes a habit and makes sleep easier. Also, watch your diet and take vitamins. Your sleep will always be deep if you are healthy from the inside.
You need to avoid stress and direct your thoughts to the positive. Meditation or physical activity can help you with this. After these pieces of training, you feel calm and relaxed.
Experts recommend that adults sleep for 7-8 hours. It is crucial to follow this norm. Because if you sleep more or less, it will cause problems in the body.
The best time to sleep is between 8 pm and 12 am. During this time, your brain can adjust itself to perform specific processes. Besides, when falling asleep, melatonin produces many times better.