Where you could be exhausted from a long day’s work, yet you still lay in bed waiting to get some sleep?
I’ll be presenting 7 quick, science-based tips to help you get to sleep faster and with more quality so you can wake up feeling refreshed and ready for the day.
In fact, here are a few scientifically-proven benefits of more sleep:
- Fights Obesity
- Drastically Improves Cognitive Performance
- Effective For Fighting Depression & Anxiety
- And much more…
Basically, sleep can improve EVERY aspect of your life, if you optimize it effectively.
In fact, let’s take a look at a few ways to do so.
Why Even Bother?
Many people instinctively know that they should be getting more sleep but they don’t know why.
Whether you’re trying to put on muscle and achieve your fitness goals, or you simply want to improve the quality of your life, deeper sleep will help.
7 Quick Tips To Get Deep Sleep
The following tips were made with the reader in mind, as these tips will require little effort, but will produce BIG results.
Apply a few of them, and you’ll enhance your sleep quality massively.
But apply all of them, and you’ll likely get some of the best sleep of your life.
I’ve personally struggled with getting quality sleep my whole life, but after applying the following tips, I’ve never slept better.
Here are the 7 tips for better sleep:
- Minimize Blue Light Exposure
- Calm Your Mind
- Avoid Stimulants
- Supplement Effectively
Although all of these tips are great, I’ve personally found the most benefits from the last one, so stay tuned.
Minimize Blue Light Exposure
Before we get into tips to boost your sleep, we need to address what’s causing the issues first.
This issue is blue light exposure, or screen time from phones, tablets, TVs, etc.
Studies have found that blue light exposure literally STOPS your mind from producing natural sleep chemicals.
So if you’re looking to attack the root cause of 90% of sleep problems then avoid blue light exposure.
This means zero, or severely limited exposure to electronics at least an hour before bed.
Calm Your Mind
Everyone knows that feeling of trying to get to sleep, but your mind just won’t quiet down.
This is especially the case if there’s a big event the next day like a work problem, a sports game (If you’re an athlete), or even a holiday.
Whatever the case, it’s a rather frustrating problem to deal with.
Luckily, there are some things you can do, to reduce stress and the mind chatter that follows.
Below are some good tips for calming your mind:
- Sip Some Chamomile or Lavender Tea
- Write in a Journal
- Listen To Classical Music
- Indulge in a Warm Bubble Bath
- Try Yoga
Find what works best for you.
Some people may find that a quick 5-minute meditation works best. Others find that a nice, long, warm bath is what does the trick.
Whatever it is, from now on, implement one of these (or your own) strategies the next time your mind is running rampant.
Next, let’s talk about stimulants and particularly caffeine.
Obviously, caffeine is bad for you if you want to get quality sleep but did you know that caffeine has a half-life of 8 hours?
That means that if you have 100mg of caffeine, (About a small cup of coffee) at 8 in the morning, then at midnight you STILL have 25mg of caffeine in your system.
The thing is, a lot of pre-workouts, commercial coffee shops like Starbucks, etc. often have upwards of 200mg-300mg of caffeine per serving.
This is horrible if you’re trying to get a good night’s sleep.
Caffeine has been shown to not only make it hard for you to get to sleep, but it also disrupts your body’s natural sleep schedule.
If you want quality sleep, either stick to that first cup in the morning or start limiting your intake in general.
If you want to take your sleep game to the next level, then you’re going to need some supplements.
Supplements, when used effectively, can take your sleep from restful to restorative, where you wake up each day feeling your best and ready to conquer the day.
If you’re just trying to get to sleep as soon as possible, then melatonin will be your best bet.
Melatonin is your body’s main “sleep chemical” and you can pick up a little bottle of melatonin gummies for like ten bucks at Walmart.
A quick side note: Melatonin is a great short-term option, but don’t abuse it and use it every single day otherwise it’s effects will diminish over time.
Melatonin is great for when you’re in a pinch and need to get to sleep, but there are other supplements that will help you get to sleep faster and deeper, that you can take every day.
Other great natural sleep supplements include:
- GABA (Calms Anxiety)
- Chamomile (Relaxes The Body & Mind)
- L-Theanine (Reduces Stress)
- 5-HTP (Reduces Stress & Anxiety)
- Tryptophan (Causes Drowsiness & Boosts Serotonin)
Again, the best part about these supplements is that you can take them every day, as they are natural supplements.
In my opinion, these supplements are the 2nd best way to get an amazing quality of sleep.
The best way in my opinion is to make a sleep cocktail which I’ll talk about next.
Make A Sleep Cocktail
Lastly, my personal favorite is to make a sleep cocktail.
A sleep cocktail is a drink with natural ingredients that you can drink every night right before bed for a guaranteed great night’s sleep.
You can mix and match whatever you want, and many people do.
But you’ll ultimately want ingredients that will relax your mind and will boost your body’s ability to make natural sleep chemicals.
That being said, I’m going to share my personal sleep cocktail recipe with you.
Here are the ingredients:
- Almond Milk
- 1 Tablespoon of Raw Honey
- 1-2 Tablespoon(s) of Coconut Oil
And that’s really all there is to it.
Simply fill up a cup of almond milk, put it in the microwave for about 30 seconds or less, then add the honey and coconut oil and stir until they are mixed.
Honey has properties in it that will enhance your body’s melatonin production naturally, and coconut oil will provide your brain with healthy fats.
Ultimately, this leads to reduced stress and anxiety and MUCH deeper sleep.
Seriously, the first time I tried this sleep cocktail I got the deepest sleep I’ve had in years, but also woke up feeling refreshed, positive, and ready to tackle the day.
Again, this is just what I do, but you can find whatever works for you, as long as it’s easy and something you could quickly do each night before bed.
If you’ve been struggling with getting deep sleep, then these tips will give you the best sleep of your life.
The sooner you apply these tips, the sooner you’ll experience the benefits of a good night’s sleep.
These benefits include better physical and mental health, better social interactions, enhanced productivity, and more.
Sleep is just one part of the health equation, however, and if you want to fully round out your physical wellbeing then make sure to check out some of the other articles on this blog.