9 Expert Sleep Techniques to Wake Up Energized
Introduction
Not waking up refreshed even after a full night’s sleep? You are not alone. Quality sleep isn't just about completing eight hours, it's about implementing the right habits that help your mind and body rest truly. In our previous blogs, we explored how to lay the groundwork for better sleep and how simple diet and habit changes can make a big difference.
Now, in this final part of our how to better your sleep series, we go deeper. Discover 9 expert-recommended sleep techniques; right from deep breathing and proper sleep posture to morning light exposure and professional consultations which will help you fall asleep faster, sleep more deeply, and wake up energized. Whether you occasionally struggle with sleep or deal with long-term issues, these strategies will guide you toward more restorative nights.
Key Takeaways
• For good quality sleep use techniques like breathing exercises, meditation, the right sleep posture, and a well-balanced diet; eating melatonin and serotonin-rich foods before bed.
• Regulate your sleep cycle by staying active during the day, exposing yourself to early-morning sunlight, and prepping mentally for next day to experience restful nights.
• Use sleep tracking devices, monitor your patterns, take sleep medications on doctor advice and consult a sleep specialist if issues like insomnia or snoring persist.
#1 TRY RELAXATION TECHNIQUES LIKE DEEP BREATHING OR MEDITATION
Breathing exercises and meditation can help relax your body before sleep. It helps maintain stress by reducing cortisol (the stress hormone), which blocks melatonin (the sleep hormone). Meditation is beneficial for good quality sleep, especially for individuals with anxiety. Meditating helps focus on deep breathing and relaxation, which provides a peaceful mind and helps to sleep quickly.
You can try 4-7-8 breathing exercises. In this method, you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
#2 SLEEP IN THE RIGHT POSITION
Tension increases in your spine, and joints are strained if you stand or sit most of the day. For such strain, joint pain will be alleviated by sleeping on your bank as it relieves the constant pull of gravity. It also allows the pectoral muscles to relax, reducing the strain on your body caused by slumping over a desk all day.
But if you snore, sleeping on your back may aggravate the noise caused by airway blockage by the soft tissues and tongue. It is best to sleep on your side to improve the airflow and remove pressure from the back and neck.
#3 STAY PHYSICALLY AND MENTALLY ACTIVE DURING THE DAY
Regular exercise and staying physically active have various benefits related to sleep. They help regulate circadian rhythm, enhance your body's efficiency in using oxygen, and reduce the risk of insomnia-causing depression.
If you snore due to excess weight around the neck, regular physical activity can help you manage your weight and improve your fitness. If you prefer working out in the evenings, avoid exercising 2-3 hours before bedtime since this could interfere with sleep.
#4 MAINTAIN A BALANCED DIET FOR HEALTHY SLEEP
Studies have shown a Mediterranean-style diet, rich in fibre, complex carbs, vegetables, healthy fats, and low-fat protein, promotes healthy sleep.
Some nuts, like almonds and walnuts, contain melatonin, a sleep-inducing hormone. Eating them before bed can boost melatonin in your blood, which may help foster restful sleep. Many fruits, like bananas, pineapples, raspberries, and oranges also contain melatonin, thereby having a similar effect as almonds and walnuts.
In addition, a lack of serotonin is linked to insomnia, so cottage cheese, which contains tryptophan, an amino acid that stimulates serotonin synthesis, may aid you in falling asleep.
It would help to avoid simple carbs like white bread, pasta, and white rice before bed. These foods can reduce your serotonin levels, a chemical that plays a key role in sleep.
#5 GET SUNLIGHT EXPOSURE
The body’s internal clock, i.e., circadian rhythm, is regulated by light exposure, with sunlight having a major effect. This clock keeps us awake when we are exposed to light and makes us feel sleepy when it is dark.
It is recommended to get at least 20-30 minutes of sun exposure, especially early-morning light, between the hours of 6-8:30 a.m. This appears to have the strongest effect on sleep. This can help regulate circadian rhythm and enhance your body’s melatonin production when it’s time to sleep, leading to improved sleep quality and a faster onset of restorative sleep.
Open the windows or blinds for maximum sunlight exposure, take an early morning walk, or use a bright light lamp.
#6 PREPARE FOR THE NEXT DAY
Simple tasks like pre-packing lunches, sorting out your outfit and bags, or filling up your water bottle can help make your mornings easier.
For a peaceful night, avoid taking up tasks that take a toll on your brain and keep you from winding down. Complete all your on-priority tasks before bedtime so you don’t obsess over them and stay awake. Finish your presentation or complete your college assignment so that you remain detached in your bedtime.
Preparing for the next day can help you relax at night and reduce your stressful thoughts.
#7 CONSIDER SUPPLEMENTS (WITH GUIDANCE)
Suppose you have trouble sleeping or have been diagnosed with insomnia. In that case, your doctor may advise you over-the-counter prescription melatonin supplements to boost melatonin levels. You may start by taking smaller dosages per night at least 2 hours before bedtime so it has sufficient time to activate.
Over-the-counter sleep aids that contain antihistamines are normally used to treat allergies, but they also cause drowsiness as a side effect. Benzodiazepines may also be prescribed to promote sleep by reducing nerve activity and relaxing muscles.
Though sleeping pills are relatively safe, they come with some side effects, such as dependency, so be sure to take them as per prescription.
Certain medications may impact sleepiness, sleep quality, anxiety, breathing, heart rate, and metabolism. Speak with your doctor for alternatives or dosage changes so that they do not interfere with your sleep schedule.
#8 MONITOR YOUR SLEEP QUALITY
You can use sleep-tracking devices or download an app to observe and understand your sleep patterns better. By analyzing your sleep data, you can identify if you have any issues related to sleep, make appropriate changes, and learn how to get restful sleep.
If you suspect sleep apnea, a sleep study like a clinical polysomnography or home-based, AI driven, photoplethysmography can accurately diagnose the condition.
#9 SCHEDULE A CHECK-UP WITH A SLEEP SPECIALIST
Regular health check-ups can help identify any underlying conditions affecting sleep. Sleep can be affected by many medical conditions, from thyroid issues to mental health diagnoses. You may need additional testing or treatments to manage condition-related sleep problems. Treatment can improve sleep. Certain medications may interfere with sleep as a side effect and your doctor can adjust the dosage schedule for proper sleep.
Suppose all medical issues have been ruled out and you have tried all these tips and are still having sleep issues. In that case, your doctor may recommend meeting with a sleep specialist because you may be suffering from a sleeping disorder, such as insomnia, sleep apnea, or restless leg syndrome. If you don’t currently have a doctor or prefer the convenience of online consultation, you can visit our platform (https://www.solveforsleep.in/online-consultation/), select a qualified sleep specialist, and set up a virtual meeting for you.
Conclusion
Great sleep is built brick-by-brick, not just hoped for. If you have followed the foundational steps in our earlier blogs by adjusting your lifestyle habits and making dietary changes you have already taken the first impactful step towards better rest. This final set of expert sleep techniques completes the puzzle by helping you fine-tune your routine for long-lasting sleep improvement.
By incorporating methods like meditation, sleep monitoring, and even seeking guidance from a sleep specialist, you will be equipped to tackle the root causes of poor sleep. The goal is not just to sleep more but to sleep better and wake up feeling refreshed, focused, and ready to take on the tasks of the day.
Revisit the full series any time to reinforce your progress and share it with someone who could use a good night’s rest. Your journey to better sleep starts here!
