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Healthy Sleep Habits to Improve Deep Sleep

Josh Farmer — Wed, 14 Jul 2021 18:26:34 +0000

By now, you’ve likely heard of many good habits that help aid in getting a restful sleep, like tossing your phone to the side and turning over (literally). Beyond adopting these good sleep habits, the simple truth remains that you sleep how you eat. What’s on your plate truly matters when it comes to setting yourself up for success in bed – getting deep, revitalizing rest. From your brain to your gut, picking out the right bedtime snack, nightcap, or even humidity in your bedroom, can help improve rest and optimize your health. Add these refreshing sleep habits to your nightly routine for the deep sleep you deserve.

Sleep on Your Left Side

People often ask, “What side is better to sleep on, the left or the right?” The best sleep position for most people is to sleep on their left side. While this may be news today, the wisdom originally comes from Ayurveda, India’s 5,000-year-old Science of Life. The left and right sides of the body are very different from one another. For example, the lymphatic system is more dominant on the left side of the body. This is because most of the body’s lymphatic fluid drains into the thoracic duct, which then goes into the left side of the heart, left jugular vein, and left subclavian vein. So, it makes sense that sleeping on the left side benefits the lymphatic drainage system. The lymphatic system is our first line of detox in the body, so it is the first to become congested when overworked.

Sleeping on the left side is also good for the heart. The largest artery in the body is the aorta. The aorta goes from the top of the heart, arches to the left, then goes down to the abdomen. When we sleep on our left side, it is easier for the heart to pump blood downhill into the descending aorta.

For better digestion and elimination, sleeping on the left side is the way to go. The large intestine is situated so it goes up the right side of the stomach area, then across so it can deposit waste into the colon going down the left side. Gravity is once again our ally when we sleep on the left side. After sleeping well, the descending colon is ready for an easy and complete elimination of waste in the morning.

Sleep with a Humidifier

A cool-air humidifier helps bring moisture into a room, which benefits us in many ways. When the air we breathe is too dry, lacking humidity, we can experience respiratory problems such as sinus inflammation, bronchitis, asthma or nosebleeds. Dry air can also make us become dehydrated more quickly. When the body gets dried out, it is more susceptible to bacterial infections. We may experience a dry throat and dry eyes. We may notice dry skin, chapped lips or eczema. On the other hand, when the humidity in a room is at 45-55%, we breathe more easily and sleep more soundly. A humidifier helps to re-moisturize air that has been dried out from weather, or from air conditioning and heating systems, resulting in refreshing sleep that lasts.

Benefits of Sleeping with a Humidifier

Another upside to using a humidifier is you’re much less likely to snore! When you breathe in humid air, rather than dry air, the throat and nasal cavity are less likely to get dried out. The air is free to move through these channels as you breathe, so the snoring sounds don’t occur. If it’s your partner who snores, and you’re the one who is awake because of it, then a humidifier will benefit both of you.

Most newer humidifiers run very quietly, giving just a small amount of white noise, which can be an added benefit to sleep. If you prefer to run a humidifier during the day, then it will likely moisturize the air enough to get you through the night with the humidifier off.

Another way to incorporate humidity into your room is to run a hot shower or bath and let the steam moisturize the room. While you’re at it, a steamy shower will also help open up and moisturize your sinuses.

The Power of Spices

Eating spicy foods is another way to quickly relieve sinus pressure from dry air. If you’re up for it, then try having some hot salsa, jalapeno peppers or chili peppers. Even one bite can make your nose run and eyes water! Just make sure to avoid foods that hinder sleep, and eat your last meal at least 2-3 hours before going to bed to help with digestion.

Add an After-Dinner Drink to Your Bedtime Routine

We’ve all heard how warm milk can settle us into sleep – and it’s true! Ayurveda has an even better beverage for us, which is healthy in many other ways as well. It’s called “Moon Milk,” and it is fabulous! If you are vegan, or just avoiding dairy, then substitute unsweetened nut milk instead. Each ingredient has a purpose. Turmeric is an anti-inflammatory. Cinnamon helps to reduce blood clotting and is an antioxidant. Cardamom is known as the “Queen of Spices,” and it can calm heartburn and nausea. In addition, cardamom is a natural breath freshener! Nutmeg is a natural sleep aid. Ashwagandha soothes the nervous system. Ginger is great for digestion, and ghee is used as a carrier to get all the herbs where they need to go in the body. If you’re looking for a healthy and delicious nightcap, then Moon Milk is it!

Moon Milk Recipe for Better Sleep (1 serving)

1 cup milk (I prefer unsweetened almond milk, but use any kind of milk you like)

½ teaspoon ground cinnamon

½ teaspoon ground turmeric

¼ teaspoon ashwagandha (easy to find online or in Indian grocery stores)

1 pinch of nutmeg

1 pinch of ground ginger

Learn more about the latest sleep habits for optimal health and healing from @BetterSleepOrg @CoffeyTalk

Sources:

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.

Types of Sleep Aids

Josh Farmer — Tue, 26 Mar 2019 16:54:44 +0000

Are you tossing and turning at night and daydreaming of getting better sleep during the day? From diet plans to 6-minute lunch break workouts, we’re constantly looking for fixes that will make our lives better. The same goes for sleep. By exploring different types of sleep aids, you might find something that will help you get the extra zzz’s you need.

Alternative Sleep Solutions

Before you head to the pharmacy and go the medication route, there are many non-medicinal sleep solutions that can help you get a great night’s sleep. As with anything, it’s important to run these sleep remedies by your doctor first, especially if you’re trying something new.

Yoga nidra is one type of yoga that relaxes your muscles, and brings your mind and body to rest. Consider doing a few simple stretches before bed so you can fall asleep easier.
Exercise is not only beneficial to your overall health, but it plays an important role in getting your body ready for sleep. Have your workouts completed at least 2 hours before bedtime, so your body has enough time to rest.
Soothing scents such as chamomile, jasmine and lavender can help your body relax and prepare for sleep. Treat yourself to a little aromatherapy by spraying your pillow with lavender or chamomile before bedtime.
Caffeine is great at keeping you alert in the morning, but it stays in your system longer than you might think and can disturb your sleep. Try consuming caffeinated beverages in the morning and if you need to sip on something before bed, banana tea and warm milk are a couple of great options.
A weighted blanket is another option if you have trouble sleeping, because it offers a sort of deep pressure stimulation that’s been found to calm down adults. According to the American Academy of Sleep Medicine, the blankets feel like you’re having the best hug of all time and they may help people with chronic pain, anxiety or depression sleep better at night.

Natural Sleep Aids and Remedies

For all of you flower children out there, don’t worry. There are plenty of other natural sleep aids to choose from as well – some involving actual flowers! Here’s a list of some sleep-promoting supplements that help you fall asleep faster, promote better sleep quality, or both:

Melatonin is a natural hormone that alerts our bodies that it’s time to sleep. It’s particularly effective for those who need to sleep when it is light outside – such as shift workers and people experiencing jet lag.
Valerian is a tall, flowering grassland plant with sleep-friendly compounds that seem to be most effective when taken regularly for two or more weeks. However, it may not be safe if you’re pregnant or breastfeeding.
Lavender, a plant, produces purple flowers that when dried have many practical uses. The soothing smell of lavender which is thought to help those suffering from mild insomnia.
Passion Flower is a popular herbal remedy for insomnia. It’s thought to be more effective when consumed as a tea than a supplement, but evidence is weak in general.
Glycine is an amino acid shown to lower body temperature, readying the body for sleep. You can buy glycine in pill form or as a powder to be diluted in water. Another option to consider is to simply eat foods that are rich in the nutrient, such as meat, eggs, beans, spinach, kale and cabbage.

Pink or White Noise

Have you ever listened to tracks like “Waves Crashing at Night” or “Relaxing Rainforest Sounds” in bed to help you nod off? If so, you are using another type of sleep aid. Two types of sound have been proven to help some people fall asleep at night: pink noise and white noise.

Although similar, our ears typically hear pink noise as being even or flat, while white noise sounds more static. According to the Cleveland Clinic, pink noise enhances brain activity that’s associated with the deep phases of sleep. (In a recent study, pink noise increased deep sleep and dramatically improved memory in elderly adults.) White noise, in comparison, is ideal for tuning out sounds that are disrupting sleep, such as your partner’s snoring. There hasn’t been a study comparing pink noise to white noise, but researchers say both may help us catch more zzz’s.

Good Sleep Habits Should Come First

There are tons of nonmedicinal sleep aids to choose from. But before you decide on one, make sure to try these helpful tips for getting a good night’s sleep first:

Meditate before bed if needed. Turning off your worries and thoughts is essential if you’re going to sleep well.
Schedule a sleep appointment. Going to bed at the same time each night will get your body into the habit of regular sleep.
Unwind into the evening. Set up a relaxing routine that you do each night before bed, to help signal to your body that sleep is coming.
Get a good mattress. An old or lumpy mattress can cause you to lose sleep and feel achy.
Create a sweet sleep suite. A cool, comfortable bedroom that is free of electronic devices will set you up for a good night of sleep.

Talk to Your Doctor

If you’re still not getting a good night’s rest after trying different sleep aids, you may have a sleep condition that would need additional treatment. Be sure to share any concerns you have with your doctor, so you can get back to sleeping well at night.

Having trouble falling asleep? Check out a few common sleep aids to help you avoid a poor night’s sleep. #BSCSleepTips @BetterSleepOrg

Sources:

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.