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best sleep in bed

The Best Sleep Tips For A Great Night Of Rest

Sleep is tough to come by. These sleep tips should be at the foundation to your routine. Yes, a sleep routine is a great idea. Here are some great tips to help.

Your Best Sleep Starts Early

What you do approximately 60-90 minutes before you retire for the night matters. Preparation is key. Really, preparation is key to many optimal functions or outcomes. Thus, a schedule or steps to prepare for sleep is a good start. Additionally, following the tips below will help jump start a deep sleep. 

best sleep in bed

Don’t Do These Things

So now you know how important quality sleep is, here are a few things that one should not do 30-60 minutes before bedtime.

Do not eat or drink preferably 2 hours before bedtime. Eating or drinking increases the likelihood of a person disrupting sleep and using the bath room. Your brain senses when the bladder is nearing fullness thus triggering you to wake up in the middle of the night to use the restroom.

Do not watch TV or look at your cell phone. Or avoid blue lights. You can block blue lights by using these glasses here. Watching TV can keep you from sleeping by provoking a variety of emotions, like excitation or sadness.

The light from your TV or electronics also stimulates or tricks the brain into thinking it’s day time. Learn more about blue light here. Studies show melatonin, a sleep hormone, levels drop significantly in the presence of any kind of light. 

Habits are hard to break. I you try to refrain from or reduce these habits, you might be well on your way to a wonderful and productive morning.  

Rejuvenation With Great Sleep

While you sleep, important events happen in regards to function of your body both mentally and physically. During sleep, your brain forms short term and long term memories through the strengthening of a synapse (think of improving the electrical wiring in your house.)

With proper sleep, you are more likely to recall memories the next day more easily. Physically, nutrient absorption takes place in the spinal discs for proper support for the vertebra.

Other proposed functions of sleep include, detoxification of the brain from free radicals and glycogen replacement. In addition to the above improvements, aging is closes related to sleep. Learn how sleep and melatonin help maintain youthful skin here.

baby sleeping on a blanket

Pink Noise Improves Sleep and Memory

Studies show pink noise (listen here) improves deep sleep and memory. As we age, especially during our 50s and 60s, deep sleep declines. Researchers believe reductions in deep sleep can contribute to dementia.

pink noise baby sleeping on blankets

Noise Differences

Pink noise is different from white because each sound wave is equal in energy. Pink is similar to ocean tides and rainstorms. White noise, on the other hand, is a mixture of frequencies from low to high. White noise similar to an unused TV or radio station.

Deep Sleep and Memory

Multiple studies show a correlation between deep sleep and word recall. A German study shows longer periods of deep sleep equate to improvements in word recall. Study participants using pink noise recalled twenty-two words, whereas, the control groups recalled thirteen words. Additionally, participants with mild cognitive impairment see similar results between deep sleep and word recall.

Pink Noise: Where Can You Find ?

Many phone apps are available for sound stimulation. Sound machines are popular as well. Just make sure you are getting a sound machine with pink noise rather than white noise.

What Are Other Tips For A Good Nights Rest?

Try to reduce all light from electronics at night. Blue light from electronics will drop normal levels of the hormone melatonin. Naturally, the body will increase the levels the darker the day gets.

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