How To Get To Sleep Easily, Through Healthy Natural Eating And Exercise Habits, For Your Healthier Life

Understanding How To Get To Sleep Easily Through Healthy Natural Eating And Exercise Habits

For the body to function optimally, you need plenty of rest. Essentially, getting quality sleep will not only rejuvenate the body but also repair and restore your organ systems. Sleep also helps retain information and boost memory functions.

Unfortunately, many cultures around the world regard sleeping as a sign of laziness. In fact, many, loath and label people who sleep for long as lazy, while glorifying sleep-deprivation. However, nothing could be further from the truth. According to various surveys, some of the most successful people sleep for more than 7 hours every night, waking up early in readiness for the day ahead.

Notably, the human body can only function for a given period in a day before grinding to a halt. Here is a comprehensive write-up on why sleep is important and how to get quality sleep through healthy eating and exercise habits.

Reasons why good sleep is important
The benefits of having a good night’s sleep cannot be understated. Here are the top reasons why quality sleep is vital for your health.

– Poor sleeping habits can make you obese
You might not know this, but poor sleeping habits can make you gain excess weight. According to various studies, people with sleep-deprivation experience lower levels of leptin, which is responsible for suppressing appetite. For this reason, they tend to have a bigger appetite, leading to more calorie intake. This will certainly lead to weight gain over time.

– Good sleep improves productivity

The picture of a very tired man looking at his alarm clock, after a poor nights sleep.
Good Sleep And Improved Brain Function Are Almost Synonymous.

Having sufficient rest will not only enhance your cognitive function but also improve your concentration levels. This will allow your brain to prepare sufficiently for the tasks ahead, subsequently improving your productivity. In addition, enough sleep will enhance your problem-solving skills and improve memory performance.

– Maximizes athletic performance
One of the best ways to prepare for athletic competition is to have plenty of sleep. By sleeping well, your body will be able to store enough energy for highly competitive performance. Moreover, various studies indicate that longer sleep significantly improves reaction times, reflexes, speed, accuracy and mental wellbeing.

– Sufficient Sleep Lowers the risk of stroke and heart disease
Believe it or not, but sleeping less than 7 hours per night can significantly increase the risk of developing chronic conditions such as coronary heart disease and stroke. As mentioned before, lack of sleep can lead to weight gain, subsequently increasing blood pressure. It also causes disruptions in glucose metabolism and other biological processes that are linked to the heart.

– Lowers the impact of Type 2 diabetes

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Type 2 diabetes is a chronic condition that does not have a cure. However, with proper management, you can live a healthy and fulfilling life, even if you have diabetes. One of the best ways to manage the disease and reduce its symptoms is by having sufficient sleep. Research shows that an increase in sleep duration can reduce the adverse effects on blood sugar.

– Poor sleep causes depression
About 90% of people with depression normally complain of insomnia or lack of quality sleep at night. Moreover, those with conditions such as sleep apnea also report higher rates of depression and anxiety than those without. Poor sleeping patterns may bring about suicidal thoughts or entertain a feeling of hopelessness on the patient, subsequently causing depression.

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– Good sleep enhances energy levels
Besides enhancing athletic performance, good sleep is also essential for higher energy levels. By sleeping well at night, your body will be able to convert calories into the much-needed energy required for your daily routines. Essentially, sleeping well will rejuvenate your body and restore your energy levels in readiness for the next day.

– Lack of sleep affects social interactions

The picture of six very happy people engages socially with great interactions.
Lack of Sleep Can Significantly Affect Your Emotions And Social Interactions.

In essence, you will have difficulties recognizing and interpreting important expressions such as anger or happiness. In addition, your brain will be unable to process emotional information, subsequently affecting your social interactions.

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– Quality sleep boosts immunity
This might sound unbelievable, but good sleep plays a crucial role in boosting your immune function. Apparently, people who sleep for longer hours tend to have better immune systems, while those who sleep less tend to contract coughs and common colds. It is therefore not surprising that most doctors recommend quality sleep as a way to treat some viral conditions such as a cold.

– Sleep is a pillar of health
Besides eating healthy and exercising regularly, sleep is undoubtedly a pillar of better health. People who sleep longer do not need to visit the doctor frequently, as they do not develop diseases regularly.

How to get better sleep through healthy, natural eating habits

Sleep deprivation might be intentional or because of an underlying condition such as insomnia, depression or anxiety. Whatever the case, you can improve your sleeping patterns easily by embracing healthy, natural eating habits. Here are a few tips on how you can get better sleep naturally.

Avoid eating foods high in saturated fats

If you want to improve your sleeping patterns and enjoy a good night’s rest, then you should avoid eating food low in fiber and high in saturated fats. These foods tend to cause sleeplessness, as they are harder to digest and promote brain activity, making it difficult to get sufficient sleep.

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– Don’t consume caffeine late in the evening or at night
Drinking a cup of coffee in the morning won’t affect your sleep at night, but consuming caffeine later in the day or close to bedtime might lead to sleeplessness. Apparently, caffeine is a stimulant that increases alertness, subsequently hindering your sleep at night.

– Eat a balanced diet
If you want to get a good night’s sleep, then eating a balanced diet should be first among your priorities. Your dietary regime should include foods rich in fiber, vitamins, and proteins. Additionally, you should include plenty of fruits, vegetables and Vitamin B in your diet, to help regulate melatonin, which is a key sleep hormone.

– Include natural supplements in your diet
There are dozens of natural supplements that you can include in your diet to stimulate a feeling of relaxation and help you sleep better at night. Some of the most popular supplements that you should consider include Ginkgo biloba, valerian root, and lavender herb. These herbs and roots extracts improve relaxation, reduce stress and enhance sleep.

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– Skip the white bread
White bread might be sweeter than the brown, whole grain variety. However, it is rich in complex carbohydrates that may reduce serotonin levels, subsequently impairing sleep. Apart from white bread, you should also avoid refined pasta, baked foods, and sugary products. Instead, opt for whole grain snacks such as popcorn and oatmeal.

– Drink a cup of warm milk before bedtime
A warm cup of milk is a home remedy that works wonders in inducing relaxation and helping with better sleep at night. Milk contains up to four different sleep-promoting ingredients, including calcium, tryptophan, vitamin D and melatonin. These compounds work together to promote sleep. Moreover, drinking a cup of warm milk is psychological as most people believe that taking this warm beverage before bed is a relaxing nightly ritual since time immemorial.

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– Avoid taking sleeping pills
Taking sleeping pills might help you sleep at night, but only in the short term. Essentially, over-relying on pills can significantly interfere with your sleeping patterns in that you will be unable to sleep at night without consuming these drugs. For this reason, it is advisable that you avoid these pills to prevent your dependency on them.

– Steer clear of alcohol or soda close to bedtime

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Alcohol is a depressant that might help you doze off quickly and sleep more deeply. However, this is only for a while, as alcohol is known to reduce and disrupt the Rapid Eye Movement. It also suppresses breathing, subsequently increasing the risk of developing sleep apnea. With this in mind, it is only logical that you avoid consuming large quantities of alcohol before going to bed.

How exercise can help enhance sleep
Eating well and exercising regularly go hand in hand as far as improving sleeping patterns is concerned. For you to enjoy a more fulfilling night’s sleep, it is advisable that you supplement your dietary regime with a viable workout program.

Various studies suggest that regular exercise can greatly improve the sleep patterns of people with sleeplessness and other conditions such as insomnia. Just a single workout session not only reduces the time it takes to fall asleep but also increases the length of your sleep.

Apparently, exercising increases body temperature and enhances metabolism. The post-exercise drop in temperature subsequently promotes falling asleep much faster for longer. Exercise also decreases anxiety, arousal, and depressive symptoms, consequently encouraging better sleep.

Some of the most popular exercises that you should consider for better sleep include:

– Walking
– Jogging
– Aerobics
– Squats
– Shoulder Presses

Take Away: So How Can You Boost Your Sleep, Through Healthy Natural Eating And Exercise Habits, For Your Healthier Life?

A good night’s sleep is just as important to your health as eating well and exercising regularly. Interestingly, all these activities are intertwined in some way. Essentially, for you to enhance your sleep, you should consider embracing healthy natural eating and exercise habits for a healthier life.

This Article on, how you can boost your sleep, has been an amazing experience of the ongoing growth of wisdom and knowledge that has been articulated for the purpose of providing our ever so valuable and amazing visitors with the knowledge that they are seeking without the hype, to enhance their effective sleeping patterns in the most natural ways as possible for their better health for today.

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Please always feel free to leave your very important and heartfelt comments below, for every visitor to grow from, and that certainly includes me.

One of the most prized goals of our site is to return all of our guest’s comments within the most relevant timeframe of expectations if this does not occur, I am certain that it is because we are researching the most relevant content available, to secure your answers. I hope to hear from you soon, sincerely, Jack Butler, founder of betterhealthfortoday.com

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12 thoughts on “How To Get To Sleep Easily, Through Healthy Natural Eating And Exercise Habits, For Your Healthier Life”

  1. What an informative post!

    Getting enough sleep is really very important to rejuvenate your body and keep it healthy. As for me, I noticed as I get older, I feel that it is getting harder to fall asleep fast.  I feel that my sleeping hours are getting shorter and shorter.  So, I really do not know if I am really getting enough sleep.  

    The thing is, I also take health supplements.  Sometimes, if I want to sleep right away, I drink some chamomile tea.

    How much sleep do I need at my age (50years old)?

    Thank you for sharing your article. All the best!

    Reply
    • Thank you always, Hanna, for your amazing and ongoing comments within our better health for today Blog, as you have become true nourishment for the health of our sites in so many ways. I need to tell you, that you need at least 7 hours of sleep, to live at your peak for your health, some may disagree, however, I think it is imperative, for our body to relax, some of the healthiest and most brilliant people do not slack in the sleep department. I hope to hear from you soon, sincerely, Jack

      Reply
  2. Great topic, I struggle with sleeping because you know good sleep is necessary for the fresh morning, this information can definitely help in improving sleep, thank you for sharing such valuable information. I need to implant this as soon as I can because without knowing this I struggled a lot of sleepless nights.

    Reply
    • Thank you, supportcme, for your very important and heartfelt comments within the how to get to sleep easily post, as they are a true earmark for the growth of our site of wisdom and knowledge in more ways than you can imagine. I always appreciate our visitor’s thoughts on how to live a healthier lifestyle as well. I hope to hear from you soon, sincerely, Jack

      Reply
  3. Hi Jack!

    Proper sleep regime is a medicine. It is health. It is a lifestyle. It is a must! Unfortunately, for many people around the world, the life rhythm and the work requirements don’t allow proper sleep regime. Especially in a big city with crowded traffic and many people rushing to their jobs daily.

    However, even based on my own experience, the proper recovery and sleeping habit is a vital part of your daily life. With aging the sleep gets more important because of the slower regeneration process. I am coming to form the sports environment and we know how sleeping affects sports results and how important it is for a sportsman, as well for coaches and other people as well.

    The sportsman gets stronger while resting. after the hard workout. The body, while resting after the hard work,  enters into so-called “super-compensation process” when gets stronger. The brain and other nerve-cells relax and function better after proper rest.

    All other issues you have mentioned in your post are important as well and can be resolved if the resting process is utilized properly, including sleeping. 

    When speaking about sufficient sleep time and period, There is a traditional and old system used by people which is about going to bed with twilight and getting up with the dorn! Can we apply this system as well? I am sure many people can but also many can not.  I wouldn’t say that 7 hours of sleep is a model for everyone, but it is important to sleep enough, on a daily basis.

    Thanks for the valuable post! It was a pleasure to read it.
    I wish you a lot of sleep and rest!

    Best regards,
    Igor

    Reply
    • Thank you, Igor, for your amazing and well-thought comments within our better health for today blog, as it is obvo=ius you did a true deep dive into this foe to get to sleep easily blog, I am so grateful for the thoughts of visitors like you, Igor, as this is just exactly what we need to move our health blog forward with more confidence, simply because your insight is so accurate and direct, that is actually motivating. I hope to hear from you soon, sincerely, Jack

      Reply
  4. I agree that a good night’s sleep, is one of the essentials for producing your best work, and thought,each day. 

    Trying to make decisions, when you are sleep deprived,leads to making mistakes,and if it is physical work you can easily have an accident causing injury to your self,and maybe others.

    Jogging, walking, or running, is a good way of preparing your body, for relaxation and later for a good night’s rest.

    We need to eat the right foods for good health, so we need to eat vegetables, and fruit, and to stay away from foods that are high in saturated fats, such as potato chips, doughnuts, and fast foods.which are difficult to digest.

    Reply
    • Thank you, Robert, for your very important and engaging comments within our better health for today Blog, on the how to get to sleep easy post, as they a true element of growth for our site in so many ways. I always appreciate our visitor’s thoughts and takes on the best ways to live a healthier lifestyle. I hope to hear from you soon, sincerely, Jack

      Reply
  5. These are all great suggestions for getting a better night’s sleep. I have not previously seen some of these, this was very informational for me. Thank you for sharing. Your site has a wealth of information on various health issues. I will bookmark it and return as time permits. Thanks again!

    Reply
    • Thank you, Shannon, for your very important comments within our better health for today Blog, as they are so important for our sites ongoing development. I am always happy to hear of how beneficial our content has been for our guests healthier lifestyle Shannon. I hope to hear from you soon, sincerely, Jack

      Reply
  6. Sleeping is very crucial to our health. I heard a quote which says ‘no one can cheat nature‘. This is correct because no sound sleep equals no sound health. You can’t skip sleep and be healthy. According to my own nature, whenever I feel like sleeping, my brain will not concentrate very well on what I am doing, until I answer the natures’ call. Lack of sleeping can not only cause heart problem’s, but it can also affect the brain.

    I could remember during my college days, when I wanted to read for the exam in the night, I used to take coffee in order to keep me awake throughout the night. But this shouldn’t be on a regular basis because of the side effects attached to too much consumption of caffeine.

    Exercise is a sleeping dose for me. Whenever I am depressed, I embark on a long trek walk or jogging. This serves as an antidepressant together with sleeping after the exercise. I woke up sound, healthy and depression free.

    This kind of topic is what I enjoy reading most. It is interesting and very helpful.

    Reply
    • Thank you Again, Stella, for your amazing and ongoing comments within better health for today blog, on the how to get to sleep easily post, as they are the key to the growth of our site in so many ways. It is always pleasing to hear of your agreements and thoughts Stella, as you have become a true asset to our site. I hope to hear from you soon, sincerely, Jack

      Reply

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