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How to get more sleep

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We all know sleep is important, but most of us do not give it the attention it deserves and the ones who do try to prioritize may find it difficult to get more sleep for different reasons.

Many of us do not get the amount of sleep we need because of stress and worries, our mind can´t stop thinking of all the negativity of our lives and this keeps us awake, when we can finally fall asleep sometimes we wake up in the middle of the night, this is a huge problem and even when it won´t cause any disease directly, the combination of unhealthy habits will lead to diseases, and lack of sleep makes everything worse.

Some people like to drink before going to bed because they find it easier to fall asleep so they think is a great option but it´s obviously not, alcohol is a sleep initiator but this doesn´t mean that the amount and quality of sleep you´re getting is the right one and beneficial. This habit causes more problems than it solves.

You may have heard of melatonin which is a hormone that helps you fall asleep, we talked about it on a past post. So many people take melatonin to fall asleep and even when it can be helpful it may not be necessary for most of us. If we´re sending our brain the right signals it will release melatonin and we will find it easy to fall asleep and get enough high quality sleep every night.

To get more sleep it all lies on developing good habits, we´ve been talking about them on other posts:

1.- Be consistent with your hours.- Going to bed at the same time and waking up at the same time every day helps your body regulate your circadian rhythm making it easier to fall asleep and wake up without and alarm and this helps all systems and hormones of your body work in harmony.

2.- Turn off electronic devices 60 minutes before going to bed.- Being exposed to light before going to bed sends the wrong signals to your brain so it doesn´t release melatonin and you won´t be able to fall asleep, also being exposed to light in the middle of the night will disrupt your sleep and circadian rhythm.

3.- Get sunlight in the morning.- By getting sunlight in the morning you´re also sending the right messages to your brain, direct sunlight helps your body and brain know that it´s time to be alert.

4.- Exercise.- Any type of physical activity will be beneficial, if your exercise routine is more intense it will be easier to fall asleep but in this case you need to exercise early in the morning.

5.- Breath.- We´ve talked a lot about breathing, most of us find it difficult to fall asleep and remain asleep because of all the stress and worries, doing some breathing exercises before going to bed helps us relax and calm our mind and body so that we can get good quality sleep.

If you develop some of this habits you´ll find easier to fall asleep and get high quality sleep every night, with time you´ll see that you´re getting more sleep and you feel better when you wake up.

Unfortunately, there is no hack or quick fix, we´ve been following unhealthy habits and routines that lead us to where we are today so it won´t be possible to fix all this in one day, it takes time to develop good healthy habits but if you´re really committed to improving your health, improving the way you look and feel and improving your life in general you´ll have the motivation you need to start making changes, as you start making changes you´ll start seeing results and this will keep you motivated to continue.

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Pam