Healthy Ways To Sleep Better - 15 Proven Methods

How To Get More Deep Sleep - 15 Proven Methods

Proper night-time sleep is as important as a healthy diet and regular exercise. Improper sleep has negative effects on your brain function, hormones, and exercise performance. It may cause weight gain and other diseases risk. In contrast to it, proper sleep keeps you healthier, increases exercise performance and help you eat less. Are you want to know how to get more deep sleep?

If you are not getting proper sleep, there might be several reasons. Depression and anxiety are the main causes of an improper sleep cycle. Sleep disturbances may also be due to jet lag, insomnia, and a busy lifestyle. But don’t worry. Before you start taking pills for sleep, try these 15 effective tips to improve your sleep. The following bellow tips will help you a lot in sleep problems management.

How To Get More Deep Sleep - 15 Ways to Get A Better Sleep

Table of Contents

How Light Exposure Affects Your Sleep?

Circadian rhythm is a natural sleep-wake cycle. It keeps us awake at day and induces sleep at night-time by affecting our brain, hormones, and body. Natural sunlight exposure keeps this circadian rhythm healthy. The sleep induction time was also decreased by 83%, due to light. A study has shown that a 2 hours sun exposure can increase sleep duration up to 2 hours and increase the sleep efficiency by 80%. So, try to get expose yourself to sunlight on daily basis for a healthier sleep pattern.

How Blue Light Exposure Affects The Sleep Quality?

As we know daytime light exposure enhances our sleep, the night-time light exposure does the opposite. It tricks our brain, and our brain thinks it’s still daytime. It also reduces a hormone known as melatonin that is essential for proper sleep induction. Our computers and smartphones emit blue light which is the worst for sleep. How we can reduce the blue-light exposure? It’s a question that comes to your mind. Here are a few best ways to reduce exposure:

  • Use of glasses for blue-light protection
  • Use the f.lux software for blue light protection on a computer or laptop
  • Turn off lights, 2 hours before going to bed
  • For smartphones, also install an app for blue-light protection

So, if you will avoid blue light exposure at night time, then you can significantly improve your sleep quality.

Why You Should Not Consume Caffeine at Night?

Caffeine has a lot of benefits, its boosts energy, focus, and overall performance. It works by stimulating your CNS, that’s why avoid drinking alcohol at night time. It stimulates your nervous system and disturbs your sleep. Caffeine remains elevated in the blood for up to 6 to 8 hours. That’s why it’s recommended not to use coffee 6 hours before going to bed. If you want to use coffee, you can use decaffeinated coffee. So, if you are drinking coffee at night time and struggling with sleep at the same time. Then you should avoid its use at night time for better sleep.

Shouldn’t Take Irregular and Long Day-Time Naps

Short and regular naps in the daytime are very beneficial for the brain to function properly. Irregular and long naps affect your circadian rhythm badly. The recommended time for a nap is 30 min. if you are taking short and regular naps don’t worry at all. It will don’t impact badly on your night-time sleep. So, you should take short and regular naps but avoid long ones for a better sleep pattern.

Boost Your Sleep Quality with a Regular Sleep Schedule

Keep a perfect schedule of sleep and awake. Our circadian rhythm is synchronous with sunrise and sunset. Irregular sleep pattern affects it badly. Inconsistent sleep pattern also disturbs melatonin, a hormone responsible for sleep induction. If you want to increase the quality of your sleep, then follow a strict sleep schedule, it will solve the issue of irregular sleep patterns.

Enhance Your Sleep Quality with Melatonin Supplements

As we know melatonin is essential for sleep induction. Its produced naturally in the brain. But we can also take it from outside. You can find a lot of melatonin supplements in the market. Research has shown a dose of 1-5 mg 30 minutes before going to bed, enhances sleep quality effectively. You should start this supplement at a low possible dose then you can increase its dose as needed. If you want to use it for your child, first take advice from a healthcare provider.

how to get more deep sleep

Other Supplements That Can Improve Your Sleep Quality

Consider these other supplements as a sleep quality enhancer. Here is the list;

  • Glycine:Research has shown that amino acid glycine has a very positive effect on sleep quality. 3 grams of glycine daily can achieve the goal.
  • Valerian root:Valerian root also improves sleep. Take 500mg daily at night.
  • Ginkgo biloba:It helps in stress reduction, relaxation, and sleep aid. Dosage is 250mg 30 min to 60 min before bed.
  • Magnesium:It’s a very important mineral. It improves sleep as well.
  • Lavender:It’s a very useful natural herb for improving sleep and inducing a calming effect. Dosage is 80 mg to 160 mg.

If you are looking for a supplement for sleep. Then you should try these above supplements for better sleep.

Why you shouldn’t drink alcohol before bed?

Night-time drinking has a bad effect on melatonin production, ultimately leading to poor sleep. It also affects the human growth hormone (HGH) that is responsible for regulating the circadian rhythm. Night-time drinking also has a lot of other sleep problems such as snoring, sleep apnea, and disturbed sleep pattern. So, avoid the use of alcohol at night time if you are facing nighttime sleep issues.

What's the Ideal Bedroom Environment for Sleep?

Bedroom environment such as temperature, noise, lights, etc has a very important effect on sleep. External noise such as from traffic, and outside lights affects badly the sleep quality. You should make the environment calm and relaxing for sleep by minimizing the external lights, noise, etc. It will help you a lot and will improve both sleep duration and sleep quality.

Improve Your Sleep by Improving Your Bedroom Temperature

Temperature also affects sleep quality. You will feel uncomfortable at a hot and cold temperature that ultimately disturbs your sleep. Increased room temperature decreases the quality of sleep. So, a 20 degree is ideal for sleep but it still depends on one’s need and habit. So, adjust the temperature for proper and better sleep.

How Late-Night Eating Disturbs You're Sleep?

A practice of late-night eating affects both the HGH and melatonin, ultimately disturbs sleep. The quality of a meal matters a lot. A high carbohydrates diet 4 hours before bed, improves sleep induction. One study has shown that a low carbs diet also improves sleep. So, avoid late-night eating, it will help you a lot in the management of nighttime sleep issues.

Impact of Mind Relaxation techniques on Sleep

Some people try a mind relaxation technique before going to bed for sleep. It has a very positive effect on sleep quality. There are a lot of relaxation techniques such as meditation, relaxing music, reading a book, visualization, and deep breathing. You can try any technique and can enhance the sleep quality.

A Relaxing Bath and Enhancer of Sleep Quality

Taking a bath before sleep has shown a positive effect on sleep quality. A bath, 90 min before sleep, has improved the quality and helped people to get a deep and calm sleep. If you don’t want to take the bath you can simply wash your face with warm water it will also help to enhance your sleep.

Role of Comfortable Bed And Pillow Shouldn’t be Neglected

The importance of comfortable bedding can’t be neglected. One study has shown that a new mattress use for 28 days, has significantly reduced back pain by 57%, back stiffness by 59%, and also 60% sleep quality was improved. That’s why it matters a lot, and it’s recommended we should change or upgrade our bedding one time every 5 to 8 years. So, if you want a comfortable sleep your bed should be comfortable.

Sleep Disorder A Cause of Poor Sleep Quality

Sleep disorder such as sleep apnea characterized by interrupted breathing at night is the main cause of inconsistent sleep. It’s very common than you think, one research has proven a 24% of men and 9% of women are affected by this disorder. Several other disorders are circadian rhythm disorder and sleep movement disorders. If you have tried the above tips to manage your sleep but the problem is still present. Then it is advised to you, you should consult with your doctor for proper diagnosis.

The Bottom Line

Sleep is very important for your health. Improper sleep pattern leads to a lot of health issues such as diabetes type 2 and heart diseases. A 7-8 hours sleep duration is recommended for good health. If you are struggling with your improper sleep, follow the above tips for optimal health.

Nat Huang
Nat Huang

Founder of I love to write about striving forward and pursuing excellence, believing that hard work and pragmatism is the way to taste the manna of happiness and the fragrance of success in life.

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