How to Sleep Well

January 9, 2015
Today we're going to talk about the harmful effects on health that bad rest can have, and we'll also give you some advice to help you sleep well.

Today we’re going to talk about the harmful effects that poor sleep can have on health. We’ll also consider a few pieces of advice on how to sleep well.

Most people’s bodies need approximately 7 to 9 hours of sleep in order to carry out daily activities effectively.  This time could vary from person to person. Individuals that sleep 6 hours or less may be exposing themselves to health risks.

Also Read: Fall Asleep Faster with Tangerine Peel Tea

Lack of sleep causes different health disorders, such as:

Short term

Long term

  • Increases risks of suffering from stroke
  • Raises risk of diabetes
  • Causes memory loss
  • Leads to obesity
  • Weakens the immune system
  • Raises the risk of cancer
  • Damages bones

See Also: Two Diets for Children with Obesity

These damages caused to your health should not be overlooked. If you’re one of those individuals who sleeps less than 6 hours a night, take a look at the following advice for sleeping well, and for waking up completely restored.

Advice for sleeping well

  • 1. Try to wake up and go to sleep at the same time every day. This will create a habit that will help you avoid any difficulties in going to sleep.
  • 2. Start the day off with a healthy breakfast.
  • 3. Do not eat large dinners just before going to bed.
  • 4. Avoid ingesting caffeine or stimulants for several hours before going to bed. They could potentially stay in your body for 3 to 5 hours.
  • 5. Do not do physical activity 3 hours before going to bed.
  • 6. The lighting in your room is very important. You should sleep in the dark or with very little light.
  • 7. Room temperature must be pleasant for you. It should be neither too hot nor too cold.
  • 8. Avoid working in your room. Let your brain associate it with bedtime.
  • 9. Establish a routine for going to bed.  This routine could include: meditation, relaxing baths, listening to relaxing music, slow and deep breathing.  The important thing is that you find a way to feel relaxed and therefore falling asleep easier.
  • 10. Don’t watch TV before going to bed. If possible, don’t even keep one in your room.
  • 11. Drink a relaxing tea.
  • 12. Sleep in baggy and comfortable clothing.
  • 13. Avoid foods rich in fats or those that are very salty at night.

Below, we are going to talk about beneficial natural methods to help you get to sleep.

Here are a few teas that could help you with this:

Chamomile

A glass cup with chamomile tea.

Because of its relaxing properties, drinking a chamomile infusion with one tablespoon of dried flowers before going to bed could be helpful. It’s recommended that pregnant women avoid it.

Valerian

Valerian can help you sleep well.Valerian possesses properties that may help you fall asleep. Drink a tea with this root. Let 15 grams of the root steep in one glass of water overnight.  Drink the cup in late afternoon, and another one before going to bed.

Do not combine this with anti-depressants, anti-histamines, or anti-spasmodics. Avoid use during pregnancy, breast feeding, or on small children.

Hops

Hops are great for calming nerves and preparing you for a restorative rest. Drink an infusion with one teaspoon of dried hops in one glass of water before going to bed.

Lemon juice

Drink lemon juice and add a few teaspoons of honey, mixed in warm water.

Marjoram

Perfect for nervous and stressed individuals. Make a bath with marjoram essential oil, which may be able to help you get to sleep.

These recommendations will help you sleep better and wake up with more energy to perform all your activities successfully.  Do not exceed the recommended dose.

If you continue to experience difficulty falling asleep, see a specialist.

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Knutson, K. L., Spiegel, K., Penev, P., & Van Cauter, E. (2007). The metabolic consequences of sleep deprivation. Sleep Medicine Reviews. https://doi.org/10.1016/j.smrv.2007.01.002

Chun, N., Kim, M., & Noh, G. ok. (2017). Effects of a Sleep Improvement Program Combined with Aroma-Necklace on Sleep, Depression, Anxiety and Blood Pressure in Elderly Women. Journal of Korean Academy of Nursing. https://doi.org/10.4040/jkan.2017.47.5.651

Zick, S. M., Wright, B. D., Sen, A., & Arnedt, J. T. (2011). Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: A randomized placebo-controlled pilot study. BMC Complementary and Alternative Medicine. https://doi.org/10.1186/1472-6882-11-78

Taavoni, S., Nazem ekbatani, N., & Haghani, H. (2013). Valerian/lemon balm use for sleep disorders during menopause. Complementary Therapies in Clinical Practice. https://doi.org/10.1016/j.ctcp.2013.07.002

Salter, S., & Brownie, S. (2010). Treating primary insomnia – the efficacy of valerian and hops. Australian Family Physician. https://doi.org/10.1063/1.373005