9 Tips to Sleep Better At Night According to Experts

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Written by Abigail Jolly
February 22, 2024 | Reading time 11 minutes

In pursuing optimal health and well-being, one must not overlook the essential role of quality sleep. A good night's rest goes far beyond banishing under-eye circles, it is deeply interconnected with your overall health, impacting various aspects such as mood, weight, and cognitive functioning.

At Soda Sense, we understand the value of health, and wellness, and the impact of good hydration on sleep quality. We are committed to helping you improve your sleep patterns by promoting healthy hydration habits with at-home soda makers. Let's explore some effective strategies to enhance your sleep quality, promoting a healthier and more holistic lifestyle.

How to Improve Your Sleep Quality

Improving your sleep quality involves implementing better sleep hygiene such as maintaining a regular sleep schedule, creating a restful environment, managing stress, and staying properly hydrated. Adding these habits in your life has proven to drastically improve not only sleep but overall daily performance.

Get hydrated and sleep better today with Soda Sense!

Benefits of Better Sleep

A well-rested sleep can have a profound impact on your overall health and well-being, acting as a cornerstone for optimal physical, mental, and emotional health.

  1. Physical Health: Good quality sleep helps in repairing cells, boosting immune function, and regulating the appetite. It also aids in maintaining a healthy heart by reducing the chances of developing heart disease and managing blood pressure.
  2. Mental Health: Sleep is intricately linked to various cognitive functions, including memory, creativity, problem-solving abilities, and critical thinking skills. Adequate sleep can improve concentration, productivity, and cognition, making daily tasks easier to accomplish.
  3. Emotional Well-being: Quality sleep can enhance mood, lessen the risk of depression, and increase emotional stability. A good night's sleep can leave you feeling more patient, joyful, and less prone to mood swings.
  4. Stress Management: Regular, deep sleep can significantly reduce levels of stress, anxiety, and inflammation in the body. By ensuring a sound sleep pattern, you can better manage your stress levels and increase your resilience to daily pressure.
  5. Improved Performance: Adequate sleep can lead to improved efficiency and performance. Whether it's physical endurance in athletic pursuits or increased concentration in academic or professional tasks - restful sleep plays a key role.

Remember, staying well-hydrated with sparkling water can aid in achieving better sleep and overall health. By encouraging good sleep hygiene practices and maintaining proper hydration levels, you can experience these positive impacts of well-rested sleep.

The Science Behind Sleeping

Understanding the science behind sleep involves delving into our body's internal clock, also known as the circadian rhythm. This internal clock runs in the background of our brain and cycles between sleepiness and alertness at regular intervals. It's influenced by external factors like light and darkness, with the secretion of the sleep hormone, melatonin, increasing when it's dark to prepare the body for sleep, and decreasing with light, signaling our body to wake up. This is why maintaining a regular sleep schedule and getting exposure to natural light during the day can help regulate your sleep patterns.

Sleep itself is not merely a passive state, but a complex journey that your brain and body undergo, cycling through several stages. These stages include the lighter stages of sleep (stages 1 and 2), deep sleep (stages 3 and 4), and REM (Rapid Eye Movement) sleep. The non-REM stages are crucial for body repair and rejuvenation, while REM sleep, where most dreaming occurs, plays an essential role in mental restoration and memory consolidation. Each of these stages plays a vital role in ensuring you wake up feeling refreshed and mentally sharp.

Finally, it's worth noting how hydration links with sleep science. Fluids play a crucial role in the production of melatonin, the hormone that regulates our sleep-wake cycle. Also, our bodies lose hydration through perspiration and respiration even while sleeping. Therefore, maintaining proper hydration can support uninterrupted sleep, reduce the chance of sleep disruptions, and promote overall sleep quality.

10 Tips to Sleep Better At Night

1. Establish a Consistent Sleep Schedule

Establishing a regular sleep schedule where you go to bed and wake up at the same time every day can significantly improve your sleep quality. This consistency reinforces your body's sleep-wake cycle and can help you fall asleep and stay asleep for the night.

Try to keep the same sleep schedule on weeknights and weekends. Limiting the difference to no more than about an hour can help keep your sleep schedule consistent.

2. Pay Attention to What You Eat and Drink

The foods and beverages you consume can impact your sleep. Avoid going to bed either hungry or overly full. Particularly, be cautious about how much you consume liquids before sleep. Excessive amounts can lead to disruptive middle-of-the-night trips to the toilet.

Additionally, limit how much caffeine and alcohol you drink. The stimulating effects of caffeine can take hours to wear off and can wreak havoc on quality sleep. And while alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. It's all about the quality of sleep here!

3. Create a Restful Environment

Creating an environment that is conducive to sleep can significantly enhance the quality of your sleep. It is best to keep your bedroom quiet, dark, and cool. You can use earplugs, an eye mask, or a white noise machine to create the ideal environment according to your needs.

Additionally, ensure that your bed is comfortable and supportive, as the quality of your mattress and pillow can contribute to better sleep overall.

4. Include Physical Activity in Your Routine

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. Try to finish moderate to vigorous workouts at least a few hours before going to bed. Gentle stretching or yoga before bedtime may help, though.

5. Manage Worries

Take proactive steps to address your worries and concerns before bedtime. Implement stress management techniques to ease into a restful sleep. Begin by organizing your tasks, setting priorities, and delegating responsibilities.

Additionally, incorporate meditation or relaxation techniques to effectively manage stress and promote a calm mind for enhanced sleep quality. If you find yourself facing chronic stress or anxiety, it is crucial to seek professional assistance.

6. Avoid Electronic Devices Before Bed

The light emitted by electronic devices, such as smartphones, tablets, computers, and TVs, can interfere with your ability to fall asleep at night. Try setting a technology cut-off time and establishing a relaxing pre-sleep routine to help improve your sleep quality. Reading a book or listening to soothing music can be great alternatives.

7. Invest in a Quality Mattress and Pillow

Your bed plays a significant role in how well you sleep. Investing in a quality mattress and pillow can provide the support and comfort necessary for a good night's sleep. Remember, what's comfortable for one person might not be comfortable for another, so make sure your bed suits your personal preferences and needs.

8. Consider Taking a Warm Bath or Shower

A warm bath or shower before bed can help signal your body that it's time to sleep. The rise and subsequent fall in body temperature can promote drowsiness and aid in falling asleep more easily. Additionally, the steam and warm water can help relax tense muscles and release tension built up throughout the day.

9. Stay Hydrated

As we have discussed, staying hydrated is vital for good sleep. Dehydration can lead to disrupted sleep and make you feel groggy upon waking. Try to drink enough fluids during the day, but limit drinks before bedtime to avoid middle-of-the-night trips to the bathroom. Consider using a home soda maker to help maintain your hydration levels with sparkling water.

What is Sleep Debt?

Sleep debt refers to the difference between the amount of sleep you should be getting and the amount you actually get. It's a cumulative issue, meaning that the more nights you have with less sleep, the larger your sleep debt becomes.

For instance, if you need 8 hours of sleep per night but only get 5 hours, you'll have a sleep debt of 3 hours. If this pattern continues for a week, you'll have a sleep debt of 21 hours. Sleep debt can lead to both physical and mental fatigue and can have significant impacts on your health and well-being.

It's important to gradually 'pay back' this sleep debt by getting more sleep until you're back on track. This can involve going to bed earlier than usual or taking short naps during the day, as long as it doesn't interfere with your night-time sleep.

Truth About Melatonin Supplements

Melatonin is a hormone produced by the pineal gland in the brain. It plays a crucial role in regulating the body's circadian rhythm – our internal body clock which dictates our sleep-wake cycle. While occasional use of melatonin supplements can be beneficial in addressing short-term sleep issues, such as jet lag or occasional insomnia, consistent use of these supplements can lead to problems.

Long-term use of melatonin supplements can disrupt your body's natural production of the hormone. In other words, the brain may become reliant on the external source of melatonin and gradually decrease its own production. As a result, when you stop taking the supplements, you might experience withdrawal symptoms like insomnia, making it harder for you to fall asleep naturally.

Additionally, overreliance on melatonin supplements can result in daytime sleepiness, mood changes, and even depression in some cases. It can also lead to a decrease in the effectiveness of the supplements over time as your body builds up a tolerance to them.

Therefore, it is crucial to use melatonin supplements cautiously and under the guidance of a healthcare professional. To enhance sleep health, consider implementing good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a tranquil sleep environment, and staying adequately hydrated. We recommend utilizing home soda makers to maintain hydration levels with refreshing sparkling water, which can contribute to improved sleep quality.

Keep in mind that relying solely on melatonin supplements is not the sole remedy for enhancing sleep quality. Embracing a holistic approach that emphasizes lifestyle adjustments can provide a more enduring solution for achieving better sleep.

Try Sleep Soda

Indulge in a tranquil night's sleep with our specially crafted Sleep Soda recipe. This soothing elixir blends the calming properties of herbal ingredients with the gentle fizz of sparkling water, creating the perfect bedtime ritual.

Ingredients:

  • 1/2 cup of chamomile tea, cooled
  • 1 tablespoon of honey
  • 250 ml carbonated water
  • A sprig of fresh lavender (optional)

Instructions:

Brew a cup of chamomile tea and let it cool. In a glass, dissolve the honey into the chamomile tea to create a natural sweetener brimming with the comforting flavors of the herb. Pour this mixture over a cup filled with ice, and top up with carbonated water for a gentle effervescence. Garnish with a sprig of lavender for an extra touch of aromatherapy.

Chamomile is renowned for its potential to reduce anxiety and facilitate restful sleep, while honey can help trigger a small spike in insulin levels that promote the release of the neurotransmitter serotonin, which is then converted to melatonin — the body's sleep-regulating hormone. Sipping on this Sleep Soda provides a moment of peace, preparing you for a restful slumber as you wind down your day.

What 'Sleep Hygiene' Really Means

'Sleep hygiene' refers to a series of habits and behaviors that contribute to better quality of sleep and full daytime alertness. These practices are essential for individuals who have difficulty falling asleep or staying asleep throughout the night. Many of these habits have already been mentioned in our top 10 tips, but succinctly include the following:

  1. Consistency: Stick to a regular sleep schedule. Try to go to bed and wake up at the same time every day, including on weekends. This can help regulate your body's internal clock and optimize the quality of your sleep.
  2. Create a Restful Environment: Make your sleep environment quiet, dark, and cool. Consider using earplugs, an eye shade, a fan, or a white noise machine to create an environment that suits your needs. A comfortable mattress and pillows are also crucial.
  3. Pay Attention to What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. These can disturb your sleep.
  4. Stay Active: Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
  5. Manage Stress: Techniques such as meditation, deep breathing, or yoga can help manage stress and anxiety, leading to better sleep.
  6. Limit Napping: Long naps during the day can interfere with nighttime sleep. If you choose to nap, limit yourself to 30 minutes and make it during the mid-afternoon.
  7. Avoid Electronic Devices before Bed: Light emitted by electronic devices can interfere with your ability to fall asleep.

Consider what you're doing in the hours leading up to bedtime. Winding down with calming activities like reading a book or taking a warm bath can make it easier to fall asleep. Striving for a balance of good nutrition, exercise, and relaxation techniques can also go a long way toward achieving good sleep hygiene.

And don't forget to stay hydrated! We, at Soda Sense, believe that maintaining hydration levels with the help of a home soda maker, allowing for refreshing sparkling water beverages, can contribute to better sleep health.

Sleep Well, Live Well

Achieving a good night's sleep is not a distant dream, but a tangible reality that can be achieved through mindful practices and lifestyle changes. From maintaining consistency in your sleep schedule to creating a restful environment, managing stress, staying active, and not forgetting to stay hydrated can significantly improve your sleep health.

Remember, it's not just about the hours you spend asleep, but the quality of that sleep that truly matters. At Soda Sense, we believe in the power of hydration, which can be easily maintained with the use of home soda makers, leading to sparkling water beverages that not only quench your thirst but also contribute to better sleep health. By adopting these practices, you're not only investing in better sleep but in a healthier, more fulfilling life.

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