Did you know that sleeping through the night not only makes you wake up full of energy, but can help you lose weight, even more so than eating a healthy diet and exercising?
When you don't sleep , it negatively affects your hormones, physical performance, brain function, and weight, just to name a few of the havoc it wreaks.
For this reason, we are going to teach you the perfect formula to sleep all night, deeply and without interruptions. They are sleeping techniques that will make you fall asleep forever.
The perfect 16-step formula to sleep through the night
1- Follow the same routine to go to bed and when you wake up
Going to bed at the same time every night and doing the same to wake up helps you train your body to fall asleep and stay asleep more successfully.
And if you're consistent, it will improve the quality of your sleep in the long run.
2. Increase exposure during the day and avoid blue light at night
Exposure to daylight is beneficial for maintaining a healthy circadian rhythm, improving energy, as well as the quality and duration of sleep.
But exposing yourself to night light has the opposite effect.
Because electronic devices like smartphones and computers emit blue light, which tricks your body into thinking it's daytime. Therefore, it is more difficult to fall asleep.
At dusk (around 8 pm).
So what do you do to sleep through the night? Ideally, dim the lights and turn off electronic devices. Normally, your brain begins to secrete melatonin between 9 and 10 pm and these devices emit a light that can suppress this process.
3. Avoid caffeine at the end of the day to ensure you sleep through the night
When you consume caffeine at the end of the day, you stimulate the nervous system and can prevent your body from relaxing naturally at night, greatly worsening the quality of sleep and not making you sleep through the night.
Caffeine can stay in the blood for 6 to 8 hours. Therefore, you should not drink large amounts of coffee after 2 pm, especially if you are sensitive to caffeine or have trouble sleeping.
4-Take a melatonin supplement
Sleep techniques include consuming melatonin , a key sleep hormone that tells your brain when it's time to wind down and go to sleep.
This is why melatonin supplements can be very helpful and one of the easiest ways to fall asleep fast.
5- Do not drink alcohol, if you want to sleep all night
Having a couple of drinks at night can negatively affect your sleep and your hormones.
Alcohol causes or increases sleep apnea symptoms, snoring, and disrupted sleep patterns.
It also disrupts nighttime melatonin production, which plays a key role in your body's circadian rhythm.
6-Don't eat late at night
Careful! Eating late at night and going to bed with an overly full stomach can disturb your sleep. Try to eat dinner 2-3 hours before your bedtime.
The type of food and the excess in quantity can also negatively influence the quality of sleep and melatonin, in addition to causing hormonal disorders.
Avoid it by reading this post where you will know 17 foods to sleep better
7-Take 15 minutes to relax, it will help you sleep through the night
If you're stressed, it's harder to fall and stay asleep. Taking 15 minutes each day to relax can significantly help you sleep.
You can try listening to music, writing in a journal, meditating, talking to a neighbor, using Emotional Freedom Techniques, or whatever works best for you.
8- Optimize the environment of your bedroom
Make sure your bedroom is a quiet, relaxing, clean, and pleasant place so that you can successfully get a full night's sleep.
For this, try to improve the environment, minimizing external noise and artificial lights from devices such as alarm clocks.
Having the right temperature is also important, since if it is hot, the body and bedroom temperature rise, which can decrease the quality of sleep and increase wakefulness.
Around 70°F (20°C) seems to be a comfortable setting for most people, though it depends on your preferences and habits.
9- Sleep in complete darkness
If you're ready to go to bed, make sure your room is completely dark. The slightest amount of light in your room can disrupt your body clock and your pineal gland's melatonin production.
Ideally, cover windows with curtains or screens to create darkness, or if that's not possible, use an eye mask.
10- Lower the volume
At night, the ideal is to keep noise to a minimum. Noises louder than normal conversation could stimulate your nervous system and keep you awake.
You could use a fan or other form of white noise to drown out any noise while you sleep. The exception is listening to soft, relaxing music, such as classical music, which might help you sleep.
11- Take a relaxing bath or shower
Another popular way to get better sleep is to take a warm bath, shower, or foot bath 90 minutes before bed.
It will help you improve the quality of sleep, fall asleep faster and sleep soundly.
12- Drink a cup of chamomile tea
Chamomile has sedative effects that may help you sleep.
Taking a chamomile supplement improves daytime functioning and also benefits sleep, improving insomnia. Ideally, drink a cup before bedtime.
13- Exercise regularly, but not before bed so you can sleep through the night
Exercise is one of the best ways to improve health and sleep through the night. Practicing it regularly during the day ensures you get a good night's sleep.
But doing it too late can cause insomnia, as it increases alertness and activates hormones such as epinephrine and adrenaline.
If you don't have time for a full workout, at least do some quick stretches or bodyweight exercises.
14- Control long daytime naps
Napping too long during the day or too close to your normal bedtime could interrupt your normal sleep cycle and make it hard for you to sleep.
However, if you constantly feel sleepy during the day, a 20-30 minute nap can revitalize you.
15- Be careful with sleep apnea
Sleep apnea occurs when the soft tissue in the back of the throat collapses and blocks the airway during sleep, causing brief pauses in breathing throughout the night that interrupt sleep.
If you think you have it, see your doctor. You may need to learn to sleep in a position that keeps your airways open.
16-Consider other supplements to improve sleep and you can sleep all night
In addition to melatonin, there are several supplements that can help you with relaxation and sleep quality when combined with other strategies.
You already know what to do to fall asleep as well as what to do to sleep through the night. And if you want to wake up with more energy, greater mental clarity and concentration, you can try Fat Burner.
It is a supplement that not only helps to sleep soundly through the night for up to 7 or 8 hours, but also to control appetite, reduce stress and fight fat while you sleep.