24 Proven Scientific Tips To Sleep Better

How many times did you wake up and tell yourself – “Wish I could sleep better, I hate to wake up tired!” I hear you, I have been in that spot for quite long until I researched my way out. Sleep is super crucial for our health and well being. It is responsible for metabolism, growth, healing, regulates hormones, maintains immunity, and boosts brain function. Before you reach out to take sleep medication, make sure you have tried all natural simple ways that can help. Here are 24 proven scientific tips to sleep better.

Research in 2017 reveals that circadian rhythms play an integral role in physical and mental health. What is circadian rhythm?

Circadian rhythms are a natural, internal process that regulates the 24hr sleep-wake cycles. Circadian rhythms can influence important functions in our bodies, such as:

Hormone release
Eating habits and digestion
Body temperature

The circadian rhythm is regulated by the biological clock that is managed by a master clock called the suprachiasmatic nucleus (SCN), which resides in the hypothalamus in the brain. The SCN controls the production of melatonin, a hormone that makes you sleepy. It receives information about incoming light from the optic nerves, which relay information from the eyes to the brain. When there is less light—for example, at night—the SCN tells the brain to make more melatonin so you get drowsy. If our biological clock is aligned with the circadian rhythm, it can promote deep restorative sleep. If we aren’t aligned with circadian rhythm for example working late hours or night shifts, late travel, untimely meals, watching screen too close to bedtime, poor sleep habits all can potentially disrupt the body’s clock. If we continue such habits long term, it can create chronic health problems like insomnia, obesity, diabetes, heart disease, lower immunity and lower energy levels. Solution is to follow a consistent sleep routine. Here are a few real hacks that worked for me and I highly recommend you to try.

Take your daily Vitamin D dose from early morning sun for 10-15 min. Research links lack of vitamin D levels lowers sleep quality.
Get daily exercise into your routine. Sedentary lifestyle is another major contributor for sleep issues
Eat healthy, make sure you are eating a daily dose of greens and vegetables. Check out High Vibration foods.
Follow a sleep routine. Preferably sleep early as 10 pm if you can. Healthy sleep duration for adults is around 7-9 hrs.
Eat a light dinner. Heavy foods at night are not advised.
Avoid caffeine or any stimulants post evening.
Don’t consume a lot of water just before you sleep to avoid going to the toilet in the middle of the night.
Do not watch electronics 1 hour before sleep.
Keep light lamps dim as possible away nearing bedtime. This will promote the production of Melatonin, the sleep hormone. Turn off all lights when you sleep, go completely dark.
Make sure your mattress is comfortable enough, and the pillow is the right size. Consistently change and maintain clean pillow covers and bedsheets for a good night sleep.
According to a study, warm bath before bed seems to help people fall asleep more quickly, but also get better quality sleep
Study has shown listening to soothing music with frequency 432Hz relaxes the brain and induces sleep. You can find sleep aid apps to download like Calm, Headspace or Relax melodies app. You can also find some good ones on YouTube.
Practice relaxation, deep breathing or prayer and short meditation to slow down your mind will help you sleep better.
If you do wake up in the middle of the night, do not reach out to your mobile. The blue light will interfere with your sleep cycle.
If you do wake up at night unable to sleep, you can try the 4-7-8 breathing technique. It will help you to get back to sleep in minutes. All you have to do is breathe in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. Repeat this 3-4 cycles till you sleep easily.
Vitamin D is important for better sleep quality but do not take it at night. It will interfere with production of sleep inducing hormone, melatonin. Best time to take Vitamin D is in the morning or noon after food.
Iron deficiency may cause restless leg syndrome and difficulty to sleep. Take iron medicine in the morning or noon not at night. Take Iron supplement with vitamin C or orange juice for better absorption.
Calcium is good to take at night and will induce sleep. That’s why in olden days we used to suggest glass of milk at night for good sleep as it contains calcium and tryptophan helps in production of melatonin, the sleep hormone.
Magnesium supplement is also used for cure of insomnia. It relaxes the body and releases tension and decreases cortisol. Or have magnesium rich foods It’s found in many foods, including dark leafy greens, nuts, seeds, wholegrains and beans.
Vitamin E also helps in good sleep for women going through menopausal night sweats and hot flashes.
B complex – B3,B5,B6,B9,B12 also regulates amino acid tryptophan levels that promotes the sleep inducing melatonin.
Chamomile tea has been found to promote relaxation and quality sleep.
Ashwagandha is also a popular ayurvedic herb for insomnia. It is an effective way to destress the body and mind and induce quality sleep.
Diffuse some lavender essential oil therapeutic grade in the the bedroom. It is well know to treat insomnia.