![]() This type of noise has been found to increase deep sleep and improve memory in older adults. Pink noise represents calming nature sounds like steady rainfall or waves crashing on a beach. Those looking to increase deep sleep may benefit from listening to pink noise. If you live in the heart of a city or have noisy neighbors, try using white noise to block any sound that may be keeping you from falling and staying asleep. Sound plays an important role in your ability to fall and stay asleep. Pair this with your favorite pillow and a plush comforter and you’ll be fast asleep in no time. It’s also important to make sure you have a comfortable mattress that supports you when you sleep. On your nightstand, use low, amber light bulbs and avoid using electronic devices at least an hour before bed. The best temperature for sleep is between 60 and 67 degrees Fahrenheit. That means no bright lights, no loud noises, and a cooler temperature. The environment where you lay your head each night should be sleep-friendly. This will help your mind associate the routine with sleep and set you up for a productive next day. Your bedtime routine should be anywhere from 30 to 60 minutes and the key is to keep your routine consistent. Creating a personalized bedtime routine can help your body relax and curb any looming sleep anxiety. Stress from a busy workday or taxing afternoon with the kids can make it difficult to shut your mind off and enjoy sleep. If cutting alcohol out of your nightly routine seems impossible, stick to drinking a glass earlier in the evening to avoid a wake up call at 3 AM. ![]() The sedative effect it once had disappears and will often create a rebound effect - waking you up in the middle of the night and interrupting deep sleep. When you have a nightcap before bed, the alcohol gets processed by the body. Resist that NightcapĪn alcoholic drink before bed may help put you to sleep, however, it’s likely you won’t stay asleep. Certain drinks such as warm milk and chamomile can help induce sleep. Stick to water, tea, and other decaffeinated drinks instead. One study found that consuming caffeine seven hours before bedtime reduced the amount of sleep received by one hour. It also can reduce the amount of deep sleep you get. Avoid Caffeine 7+ Hours Before BedĬaffeine is a stimulant that can make it harder for you to fall and stay asleep. Focus on yoga poses for sleep that relax the body and mind. Work yoga into your daily workout routine or right before bed. One study found that those who practiced cyclic meditation - an exercise that combines yoga poses with rest periods of lying on your back - were more likely to experience deep, slow wave sleep. Not only is yoga a great way to center your body and mind, but it can also promote better sleep quality. During the day, make a conscious effort to add more fiber to your diet in addition to other foods that promote sleep. Studies have shown that a greater intake of fiber can result in more time spent in the stage of deep sleep. Eat More FiberĪ healthy diet does more than just improve weight loss, it also has an impact on the quality of sleep you get. However, make sure to avoid intense workouts right before bed as these can raise your heart rate - leading to interrupted sleep. Researchers also found that those who work out 150 minutes a week are twice as likely to get a good night’s sleep. Those who work out during the day tend to fall asleep faster than those who don’t work out at all. It’s no secret that getting in a daily sweat sesh is beneficial to sleep. To help quiet your mind and learn how to increase the amount of deep sleep you get each night, practice the tips below. This is because our bodies are already fully developed and we don’t need the same growth that children do. As we get older, the amount of deep sleep we get each night decreases. Deep sleep is the stage needed to wake up feeling refreshed. While you sleep, you experience different stages of the sleep cycle. This is also known as the ‘restorative’ phase of sleep because your body repairs tissues and strengthens its immune system. During these stages, your heart rate and breathing are at their lowest, your brain waves slow down, and your muscles and eyes relax. Deep sleep, also called slow-wave sleep, is a term used to define stage three and four of sleep.
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