Guide To Getting A Good Night's Sleep

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DISCLAIMER: As always, this post is only to provide general information. Please consult with your healthcare professional regarding treatment for your specific needs.

Sleep problems can be common with a lot of people. We have all been around friends or colleagues that have said they are exhausted or didn’t sleep well last night. The good news is that if you are intentional and committed to making some changes, you can get a much better night’s sleep, which can be a benefit to your life, as well as your health and wellness.

Below, I share a few suggestions that you can try in your nightly routine that may help you achieve a more effective sleep.

Avoiding Caffeine

It can be hard to cut caffeine completely from your body, but when you have caffeine close to bedtime, it can significantly disrupt your sleep. If you are someone that does have caffeine in their diet, then avoiding it closer to bedtime will be beneficial to you. The impact that caffeine has is also true as you get older, especially if you consume it multiple times throughout the day, so taking steps to get into healthier habits now, will augur well for your overall health.

Rest and Unwind

This might sound like an odd one, because surely going to bed itself is a way to rest and unwind? But in actuality, stress has a massive impact on how well you are able to sleep. So before you actually get into bed, you need to take time to rest and unwind. It could simply be meditating for a few minutes, lighting a candle or listening to calm music. It’s best if you can avoiding screens and computers before bed because they can overstimulate your brain. A good book or magazine is the perfect alternative, but either way make sure it is stress-free. If you’re quite easily involved in fiction, then a tense, scary, or emotional story is not great for bed-time. Keep it easy, breezy, and even uplifting.

Try Natural Remedies

They say that pillow sprays made from things like lavender can have an impact on your sleep, so that is a natural easy win that can help you to drift off. Diffusing essential oils can help, as well a CBD oils like those of Imbue Botanicals, for example. The reason being, if you suffer from anxiety at night, or are someone that suffers from insomnia or wakes up a lot, then this kind of oil might be a solution, as it relaxes the mind and body, reduces your heart rate, and helps you drift off to a restful night’s sleep.

A fragrant, warm bath filled with luxurious oils or bubbles is a great way to relax. We may not have the time to regularly indulge in baths during the week, but they are perfect before an early night. Breathe deeply, apply a face mask or other pampering treatment, and try to release all the tension from your muscles. When we fall asleep, our temperature drops slightly. This also happens when we get out of the bath, and mimicking a slight temperature drop can tell our brain that it is time to sleep.

Create a Conducive Environment for Sleep

Where you sleep plays a big part, because if you are not comfortable, then it will be hard to drift off to sleep. Making sure that you have a mattress with good support and some comfortable bedding is an easy win. Then make sure your room is just the right temperature for you, as too hot or too cold will impact how well you sleep. Don’t use your bed for things like studying or doing work as these can be things that stimulate the mind, and you will start to associate your bed with those things. Not good when you are already struggling to drift off.

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Water Intake, Dehydration & You

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“If you want to live the healthiest life possible and boost your overall wellness, you should drink more water.”

It’s fair to assume that no one reading the above statement is surprised by the idea that drinking plenty of water is crucial to human health. The fact is repeated to the point of cliche, often suggested as a cure for all ills. We all know we should be drinking more water to stave off the damage chronic dehydration can cause, enjoy a clearer complexion, and simply feel better - but is the matter actually that simple? Below, we’ve dug into the facts to try and get to the bottom of this often basically-presented - but actually surprisingly complex - issue.

The “8x8 rule”

The general recommendation is that you should drink eight (8 oz) glasses of water per day - but, unfortunately, this has been disputed on numerous occasions. Some argue that the 8x8 “rule” is arbitrary, while others dismiss it as it doesn’t take into account various lifestyle factors - for example, someone who is exercising heavily should definitely drink more than 8x8 per day.

So, how much water should you drink? It’s really up to you. If you’re thirsty, then drink water. If you’re not thirsty, then you can go without if you prefer - though there are a few caveats to keep in mind.

The risk of diuretics

Diuretics are beverages that actually contribute to dehydration. The most common example is alcohol; if you’re thirsty and you drink a glass of wine, in terms of your body’s response, you’ll be more dehydrated as a result of doing so. The same applies to beverages that contain caffeine, such as coffee and green tea; the caffeine acts as a diuretic, which worsens dehydration.

Even worse, the problems diuretics can cause will be exacerbated if you are exercising regularly. It is also worth noting that the two diuretics above are not particularly beneficial beverages, either: alcohol is often misused, while the benefits of caffeine are minimal. As a result, it may be worth exploring the possibility of alternatives- such as learning how to stop drinking or maybe switching to decaf or limiting your caffeine usage. Ultimately, the benefits of cutting out alcohol and limiting your caffeine intake expand far beyond simply improving hydration levels, but can also undoubtedly be beneficial in this regard.

The importance of proper hydration during exercise

In discussing the above, we have noted the need for adequate hydration during exercise, and this is a point that is worth underlining. If you are working out, and particularly if you are sweating, then you will need to increase your water intake accordingly. It’s also worth noting that this is advisable even if you don’t particularly feel thirsty; if you’ve lost fluids due to exercise, then they need to be replenished regardless of how well-hydrated you feel.


In conclusion... Increasing your water intake is often suggested as an essential for all health-related issues but, as we have pointed out above, the matter is a little more complex than is often presented. So, while it is important to note the potential issues caused by diuretics and exercise, as a general rule: drink water when you’re thirsty, and you shouldn’t go far wrong.

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A Great Framework: Building Healthy Bones

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As humans, we all benefit from a decent amount of structure. The greatest example of a structure in us, as people, is our bones. We may not be able to see them, but like depression and other internal issues, we feel them, but they’re not necessarily seen. So, what is the best way to build healthy bones, especially as bone density tends to weaken as we get older?

Boost Your Calcium Consumption

Yes, it may be obvious, but while people think that calcium is all they need to build healthy bones, this is not the main solution! The key is to pair calcium with vitamin D, as well as other key nutrients, like magnesium. If you have a diet rich in leafy green vegetables this will be a big help, but if you are struggling to fight a losing battle with a bone condition like osteoporosis, you may want to supplement your healthy diet. You can look at the AlgaeCal reviews on Amazon and see that a lot of people who are fighting osteoporosis or osteopenia have a lot of praise for it. However, remember that supplements aren’t a cure just by itself. You need to make sure you have the adequate diet in place to get the benefits of a wide range of nutrients, like vitamin K as well as Vitamin D, also known as the sunshine vitamin.

Delve Into Your Family History

If you have any concerns about your bones, you may want to do some research into your family history to see if there are any issues in your immediate family, such as a parent or a sibling. If you have any close members of the family who have had osteoporosis, you are more likely to develop it yourself.

Start Exercising!

It appears to be the cure all for many health issues, and your bone health is one of those. If you start to integrate weight-bearing exercises into your workout routine, such as running, skiing, or jump rope, these have been shown to keep the bones strong. It's also beneficial to start resistance training, by doing weightlifting or starting at home with body weight exercises.

Cut Down On Your Vices

Yes, unfortunately all those things that we like to consume to excess aren’t particularly good for our bones. Not just nicotine and alcohol, but caffeine has a big impact on how our bodies can absorb calcium. So it's is recommended to cut back on your caffeine intake, but not give up on it entirely, just as long as you have more than your adequate share of calcium in your diet, not just from milk, but leafy vegetables.

Get Out In The Sunshine

As previously mentioned, vitamin D has a sufficient impact on our ability to absorb calcium. If there isn't much sunshine where you live, and you can't get the recommended 10 to 15 minutes in the sun three times a week, you can get your vitamin D intake through shrimp, sardines, egg yolks, or tuna.

 

Building our bones as a strong framework for our body is a priority. It's what will make us run faster and feel much more vibrant. So it's important for you to take control of your bone structure now.

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