Looking for more ways to get better sleep? You’re not alone! Every day, millions of people worldwide struggle with getting to sleep. It’s not clinical insomnia for everyone. Oftentimes, it’s small habits like drinking too much caffeine, eating too late in the evening, or even something simple like bad pillows that prevent good sleep quality. If you or someone you know is having trouble getting to sleep and staying asleep, you’re in the right place!
When you’re young, it’s easy to get by with a lack of sleep. In fact, many younger people make the decision to trade sleep for having fun out with friends or grinding away to get ahead at work. Studying all night when you’re in college is relatively commonplace.
The benefits of lack of sleep, however, are relatively mixed. It may be worth it to skimp on sleep when you want to go to a concert or out with friends. Sure, you’ll be kicking yourself in the morning, but eventually, you’ll recover. Long-term lack of sleep, though, is something totally different. We know that not getting enough sleep hinders cognitive performance and can lead to health issues later in life.
Start getting the sleep that your body deserves and will keep you healthy in the long run. Here are some ways to get better sleep starting now.
Tweak Your Diet to Get Better Sleep
The food you eat and when you eat it affects how well you sleep. For example, if you’re eating late into the evening, then your body will be in overdrive trying to digest and process your last snacks. If what you eat has a lot of sugar or is heavy, then it will take even longer. So do your best to avoid snacking late at night. Likewise, skip the sugary snacks or that bag of chips while you’re watching a movie after dinner. Your body will thank you.
Lose that Extra Weight
Overweight people suffer from higher rates of sleep apnea because they’re more likely to experience difficulty breathing while asleep. If you feel like you can’t get to sleep quickly, people tell you that you snore a lot, or you wake up frequently in the middle of the night; you could be experiencing sleep apnea symptoms. Essentially, the position of your tongue and the thickness of your throat could be restricting airflow. As a short-term solution, doctors can prescribe special mouthguards or a CPAP machine that forces oxygen into your lungs.
Longer-term, you should be thinking about losing any extra weight to make things easier for your body. You’ll breathe easier and sleep better as a result.
Buy a Nice Bed
This is an oft-overlooked factor when it comes to sleep quality. If you’re trying to get better sleep, there’s usually no better way to get there than to find a mattress, sheets, and pillows that suit your position and preferences. Invest in higher-quality bedding and see what a difference it makes. You’ll be more excited to get to bed because you’ll be so much more comfortable. You’re also less likely to toss and turn, wake up feeling sore, or experience any of the other troubles that come from sleeping on something too hard or soft.
Take a Natural Sleep Aid
Yes, there are prescription meds like Ambien that are designed to knock you out and get you some sleep. Those work, but they also have other side effects. If you’re looking for a more natural solution with a softer touch, then give something like Melatonin a try. It’s a non-addictive sleep aid that eases you into sleep by sending signals to your brain and body that it’s time to wind down for the evening. You can also do things like drinking a caffeine-free tea late at night to relax your body.
How Peptides Aid Sleep
Peptides are short amino acid chains that trigger a response in the body. One research peptide, in particular, named Sermorelin, has shown that it’s particularly effective at regulating the health of the human growth hormone-releasing hormone, or GHRH. In research done on fish, those given sermorelin had healthier GHRH receptors and saw boosted levels of orexin, widely known to regulate sleep cycles. In general, sermorelin helps establish a more youthful growth hormone secretion that aids sleep and sleep’s restorative processes.