There are nights when it is hard to fall asleep or even get through the night without waking up at least once or twice. In this post you’ll find how to get into deep sleep with tips and strategies that you can easily incorporate in your daily routine.
Who are these tips for?
These tips on how to get into deep sleep are for everyone that has trouble sleeping or wants to sleep even better.
Why is deep sleep important?
We need quality sleep for lots of reasons. Immune function, body recovery, energy regulation, and overall health are only some of them. Besides, we all know how it feels after a sleepless night. Even breathing can be exhausting.
1. Reduce stress
When you lay down in your bed and finally get some peace and quiet after a long busy day, the mind likes to wander around. It’s hard to fall asleep when your thoughts and worries are overwhelming.
You can do a lot during the day to reduce stress. For example, you can take breaks during the day to do something you enjoy. Addressing the things that are currently stressing you out also helps. You can do that by talking about it, writing it down or releasing it with exercise, yoga or meditation.
If you find yourself anxious or stressed out at the end of the day, it’s not too late to quiet the mind. You can try to meditate, practice mindfulness and deep breathing, listen to music or read a book. Even if just for 5 or 10 minutes, they all work in your favor in the long run.
These are just a few suggestions of how to get into deep sleep by reducing stress. We encourage you to choose an activity you enjoy, whichever that means to you. Trust yourself; you know what works best for you. You have the power to calm yourself down.
2. Adjust your sleeping environment
High temperatures can also be the cause for sleep problems. Open your windows and let the cool fresh air in before you jump to bed. You can leave the windows open through the night when the weather is warm.
Consider the lighting in your room. Put the blinds down and make your bedroom as dark as possible. A dark room will allow your body to produce enough melatonin, a hormone that regulates sleep. When it gets dark outside, the levels of melatonin in your body raise, letting it know it’s time to go to sleep. On the other hand, light suppresses melatonin levels, keeping you awake and unable to fall asleep for longer.
You can also try adjusting your sleeping environment by using essential oils. They will make your room comfier and help you decompress. Choose a scent that you like and enjoy its effects on your sleep.
3. Have a consistent schedule
A good routine goes a long way! Start with going to bed early and at the same time every night.
Before going to bed, try to have some structure. For example, take a shower, brush your teeth, drink your favorite tea and read a book before bed. You can pick another routine, but the key is that you stick to it. If you repeat your evening routine every night, your body will start recognizing it’s time to go to sleep.
4. Mind the activities before bed time
Try not to eat any big meal before going to bed to avoid discomfort. But keep in mind that light food is great for a good sleep. If you go to bed hungry, you may also feel uncomfortable or get a sugar crash. You can try foods that help you sleep, such as bananas, almonds, oatmeal, and honey. Avoid caffeine, sugar and processed foods at least 3h before bed.
Avoid heavy exercise. Exhaustion won’t make you sleep deeper, that’s a myth! Exhaustion only makes our bodies stressed. Yet, you can take a walk in the evening instead or some relaxing yoga poses. This is a light exercise that helps you relax and clear your mind, and is very good for your heart.
Last but not least – this one never gets old – put away your electronics! The screen light will trick your body into thinking it is still daytime. The vibrations and light notifications can also disrupt your sleep. If you decide to use your electronics in bed, it will help if you mute them and use a blue light filter.
There are a lot of supplements that can help you relax and sleep better. Natural supplements are the best answer for how to get into deep sleep. They have fewer or none side effects that you would otherwise experience sleeping with pills.
Valerian Root is great if you feel anxious or stressed. It calms you down quickly and makes you sleepy as well.
If you are a tea person, try herbal teas like chamomile or lavender, but avoid anything with caffeine in it.
If your diet is not balanced make sure you’re not vitamin or mineral deficient. This can disrupt your sleep. In any case, upping your magnesium intake with supplements can promote deep sleep.
As we mentioned above, your body produces melatonin for you to sleep. You can support your body by adding a melatonin supplement.
L-theanine is a great supplement to help you relax. You can find it in green tea, but keep in mind that tea also contains caffeine. You can get L-theanine in a capsule form without caffeine added.
Still wondering how to get to deep sleep? There is one more interesting and effective way to achieve it: keep a sleeping diary. Make notes about what was going on when you achieved deep sleep and when you didn’t.
Here are some topic examples: What was going on in your life? How did you feel? What did you eat or do during the day and before going to bed? What were your thoughts that kept you awake? And what were the strategies that made you sleep deeper than ever?
Write about whatever you are feeling or thinking. You might recognize the patterns that prevent or help you sleep. It will be exciting when you come to a solution on how to get into deep sleep by yourself!
We all want to know how to get into deep sleep and wake up refreshed and energized. More than that, proper sleep hygiene contributes to better immune system and metabolism. Now that you know how to achieve a state of deep sleep, you can pick your favorite strategies and remedies, and with that improve improve your overall health and lifestyle.
A sleepless night happens every now and then, but one after another could become a serious problem. Sleep disorders are common and have various causes. If you still feel these tips are not enough, we strongly recommend that you visit a doctor.
If you enjoyed this post, check out these tips to fall asleep faster!