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Effective Guide on How to Get Better Sleep

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Effective Guide on How to Get Better Sleep

At the end of the day, the only thing you need is to fall asleep faster and have a peaceful sleep. However, how can you sleep if your brain is still up and running? One of the reasons why you don't fall asleep easily is because of anxiety, you are anxious during the day and your body and brain is challenged when you try to rest. Aside from being anxious during the day, another reason is your old habit, using electronic devices seconds or minutes before you go to sleep. Did you know that blue light from electronic devices delays the production of melatonin? Yes! It does, according to Karl Doghramji, M.D., director of the Jefferson Sleep Disorders Center in Philadelphia. You may not control the factors that make you unable to sleep quickly, however, you can still do simple things that will help you to manage the factors why you can't sleep. 


  • Be aware of what you eat and drink
  • Avoid having a heavy meal or getting hungry right before bedtime. It will cause you discomfort. Especially for those individuals who have acid reflux, it happens when gastric contents such as stomach acid splash back into your throat therefore it is best to avoid eating anything for at least 3 hours before lying down in bed.


    You should also avoid drinking nicotine or caffeine before bedtime, according to Sleep Foundation "caffeine blocks adenosine receptors. Adenosine is a sleep-promoting chemical that is produced in the brain during our waking hours. Normally, adenosine builds up in the brain the longer we’re awake. The more it builds up, the sleepier we become. When caffeine blocks this process, we remain alert and vigilant".


    There is a saying that goes “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. You should eat light during dinner or a meal just enough for you. Have your dinner 3 hours before bedtime, allowing the stomach to properly digest and focus on preparing for sleep when bedtime rolls around the corner.


  • Create an ideal sleeping environment
  • Light exposure during the evening can make it harder to fall asleep, having a dark environment signals the brain that it's time to rest. When our body is exposed to light it signals alertness making our body and brain keep working. If you can't sleep in a dark room, try to control or dim the brightness of your room. Avoid using electronic devices before bedtime, electronic devices contain high concentrations of blue light, a wavelength of light that research has shown is especially detrimental to sleep, as much as possible turn off your devices or put them away from you.


    You should also try to sleep in a cold room because it helps the body to release more melatonin. According to Christopher Winter, medical director at Charlottesville Neurology and Sleep Medicine, says "your bedroom should be between 60 to 67 degrees Fahrenheit for optimal sleep. Temperatures above 75 degrees and below 54 degrees can disrupt sleep". However, it's not money-wise to always turn on your AC if you are on a budget. Nevertheless there's always another way like sleeping in fewer clothes on, using a fan to circulate air around the room, or a good refreshing bath before bedtime. 


  • Have a Physical activity during the day
  • For those of you who have a slow day or your occupation during the day is in the office and not many muscles are moving, it is best to include physical activity in your routines such as Aerobic workouts in the early morning or daytime walk lasting 10 minutes or longer. According to Dr. Michelle Drerup, PsyD, a Sleep medicine psychologist "The more active you are, the more your body pushes you to sleep at night. “Activity increases your sleep drive." doing things like chores or short walks, can increase your sleep drive.


  • Try using a sleeping mask
  • A sleep mask is a mask that will cover your eyes blocking out all the light from your eyes. Sleep masks have different sizes, shapes and materials like silk masks, contoured masks, travel masks, quilted cotton masks, extra-large masks and weighted masks. Since a sleep mask will block out all the light from your eyes you will easily get tired and fall asleep because you will feel like it's midnight and your body will increase the melatonin production.



    SERENITY by Jabees is the Bluetooth Sleep Eye Mask Headphones, it’s in a Contoured eye mask design that can help and improve your sleep quality. Contoured masks are designed to fit around your eye area without adding any pressure to the bridge of your nose and keep the light from sneaking around the edges. The built-in earplug in the SERENITY mask fits perfectly in your ear canal even when you are side sleeping. It has plenty of space for the eyes and the eyelids to rest, a nose baffle to prevent light from creeping through, and memory foam to provide optimum comfort and softness. With over 11 hours of music playtime and over 5 days of standby time, this is definitely a sleep aid that will perform whether you're catching a quick nap or sleeping in. SERENITY also has soft memory foam that supports the face and the delicate eye area. On the other side, the plush fabric stays soft and smooth. This reduces pressure on the eyes and makes it stand out. On top of everything, SERENITY is so easy to keep clean. To clean, simply remove the earplugs and Bluetooth module from the eye mask, hand-wash it with a skin-friendly detergent, and hang dry.

     

     

    Almost everyone experiences sleepless nights due to uncontrollable factors, environment, or your brain is still active nonetheless, you can always make a way to break the cycle to get that better sleep you deserve. Furthermore, if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve. 



     

    Resources:

    1. https://www.calmclinic.com/anxiety/types/falling-asleep
    1. https://www.aarp.org/health/conditions-treatments/info-2019/have-trouble-sleeping.html
    1. https://www.healthline.com/nutrition/eating-before-bed#5
    1. https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
    1. amerisleep.com/blog/eating-before-bed/
    1. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379#:~:text=The%20recommended%20amount%20of%20sleep%20for%20a%20healthy,and%20weekends%20to%20no%20more%20than%20one%20hour
    1. sleep.mysplus.com/library/category2/article1.html 
    2.  https://www.simplemost.com/science-says-sleeping-cold-room-better-health-because-body-heat /

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