Sleep is a valuable commodity these days. For many reasons, some of us struggle with sleep. There are the obstacles, like work or family, that prevent us from getting enough hours of sleep. However, there’s the issue of quality of sleep, with many of us waking feeling even more exhausted than when we went to bed. This can be frustrating on many levels. Sleep is essential for energy and overall health, and there’s nothing more difficult than knowing what to do to solve problems in your life, like a lack of energy and being unable to do it.
Good sleep allows you to replenish your energy reserves, improves your ability to learn, memory, creativity, and mood. Sleep is also important for your physical health and supports a healthy immune system. So, how to get better sleep? In this article, we’ll discuss what good sleep is, proven tips for better sleep, why quality sleep is important, and how to have an energized morning.
What is “Good” Sleep?
Simply put, good sleep results in you feeling refreshed and energized the next morning. According to the government, adults need about 7 hours of sleep on a regular schedule. The National Sleep Foundation recommends 7-9 hours a night for most adults. However, this is just an average, and people’s need for sleep varies between individuals. Factors like genetics, schedules, and daily physical activity could lead to needing more or less sleep. You probably have a good idea of how much sleep you need. But if not, tracking the amount of sleep you get and how you feel the next morning for a week or two will provide useful information about how much sleep is ideal for you.
Sleeping is an intricate bodily function that affects your whole body. There are four stages to sleep. There’s light sleep (stages 1 and 2), deep sleep (stage 3), and REM sleep, which is stage 4. Healthy sleeping involves the body cycling through these stages several times a night. When this happens, our bodies can perform the important tasks of repairing and restoring our bodies and minds. Good sleep is uninterrupted, consistently scheduled, and in line with your natural body rhythms. Studies have shown that uninterrupted or continuous sleep is just as important as how long you sleep.
Proven Tips for Better Sleep
Here are some tips for better sleep. Try starting with one or two, gradual changes are more easily sustained.
- Have a regular bedtime. Research has shown in animal studies shifting your sleep schedule hurts your sleep quality.
- Limit light exposure while sleeping. You can do this with blackout curtains or by aligning your sleeping schedule closer to the rising and setting of the sun. Of course, that’s not practical for everyone, but know that light exposure triggers feeling awake.
- Use nutritional supplements like valerian root, which is an herbal sedative, and melatonin, which makes the body feel sleepy. Valerian root also supports feeling calm and reduces anxiety, which can make it hard to fall asleep. Seattle Gummy Company (SGC) makes a delicious, sugar-free Slumber Shot gummy that contains calming herbs like valerian and sleep supporter melatonin.
- Try not to eat a couple of hours before bedtime. But don’t go to bed hungry either. You don’t want to stuff yourself, since digestion can interfere with good sleep, but so can hunger pains.
- Support your sleep by making your bedroom as relaxed and serene as possible.
- Try not to nap, or limit naps during the day, especially closer to bedtime.
Importance of Quality Sleep
Here are some reasons why healthy sleep is vital.
- A regular bedtime is connected to lower risks for serious health conditions, like obesity and diabetes.
- Learning ability is improved.
- Healthy sleep boosts creative thinking.
- Mood is enhanced by healthy sleep.
- Your immune system is supported by enough sleep.
- It’s easier to eat healthy foods after having good sleep.
- To have energy in the morning and throughout the day.
- To have mental energy and clarity during the day.
Tips for an Energized Morning
Here are a few easy ways to improve the quality of your mornings.
- Get some sun. Open the windows, step outside, or take a walk to get some sun. Light triggers biological processes that make you feel awake.
- A study has shown that the best time to take caffeine is about three hours after you wake up. Caffeine stimulates the release of cortisol. You naturally experience a spike in cortisol about 30 minutes after you wake up. By delaying your caffeine intake, you allow your cortisol levels to drop before raising them again with caffeine. An easy way to get your morning caffeine quickly is with an SGC Mocca Shot. These high-energy gummies come packed with 200 mg of caffeine (equivalent to two cups of coffee!) and brain-boosting B vitamins and Chinese herb, ginkgo biloba.
- Do some exercise in the morning. Physical activity gets your blood pumping, which clears away mental cobwebs and increases your energy for the rest of the day. Morning exercise will also increase your level of alertness as well.