Step To Get Better Night Sleep

Whether you have a physically demanding job, lead a hectic lifestyle or spend all day anchored to a chair at an office desk, we all understand the importance of getting a good night’s sleep. Rest replenishes our minds and our bodies and is necessary for healthy functioning. It helps to regulate our mood, improves our memory and strengthens our learning capabilities.

However, for a lot of us, getting a good night’s sleep is often easier said than done, as our daily lifestyles don’t always allow us the time needed to have an optimal rest. For this reason, we’ve developed a quick and easy guide to help everyone enjoy a more adequate bedtime slumber.

Delving into the science behind sleep reveals that it is largely controlled by biological rhythms, known as circadian rhythms, which play an important role in determining our sleep patterns. These rhythms are in turn governed by our body’s master clock which is responsible for producing melatonin, a hormone that makes us feel drowsy and helps to lower our body temperature.

Understanding the mechanics behind sleep has enabled us to create a list of things we can all do on a daily basis to help encourage a more effective sleep:

  1. Do some exercise at the beginning of your day – this helps to fortify your body’s cortisol rhythm, which is greater during early mornings. Cortisol is an important hormone that activates the body’s anti-stress and anti-inflammatory functions
  2. Expose yourself to some sunlight – our skin contains photoreceptors that help balance the levels of serotonin and melatonin in our bodies
  3. Adjust smartphone brightness levels – engage the night time settings on your smartphone which decrease screen brightness levels at night
  4. Install the f.lux application f.lux application ( ) – the screens that are found in all modern day electronic devices such as televisions, computers, tablets and smartphones emit blue light, which creates melatonin deficiencies that inhibit your body’s capacity for REM sleep (the stage in which we dream)
  5. Food and alcohol consumption – before going to bed, stay away from all snacks and beverages that raise your blood glucose levels. This means no sugar and no alcohol
  6. Have a regular nightly routine – if you have young children, you’ll understand how crucial it is for them to have a set routine to help them get to sleep at night. Grown-ups are the same. If possible, be in bed by 10 o’clock. Put on some soothing music, read a novel, or indulge in some other relaxing activity that helps prepare you for nap time
  7. Ensure your room isn’t too hot or too cold – a room’s temperature affects your ability to sleep. For most, an optimal bedroom temperature is between 16 and 20 degrees Celsius. Those who choose to set the temperature outside of these suggested limits using a thermostat, risk hindering their sleep, especially REM sleep
  8. Use a foam roller or therapeutic pillow – foam rollers are a great way to massage your body before going to bed, while therapeutic pillows provide a host of benefits including increased comfort, enhanced breathing, circulation, improved spinal alignment and more
  9. Use window blinds – aside from having a pleasant ambient temperature when you’re about to nod off, your bedroom should also be suitably dark. Window blinds or even sleeping masks are a good idea, especially for those who work night shifts and need to sleep during the daytime
  10. Sleep in the nude – going to sleep unclothed or with loose fitting sleepwear helps with lymphatic drainage, a process that can help to reduce headaches, swelling and soreness and can also promote healing in post-operative or post-injury body tissue. Additionally, lymphatic drainage also helps the body to relax

Tips To Facing Insomnia

What Is Insomnia?

Are you wrestling every night with insomnia. Insomnia is defined as habitual sleeplessness and the inability to sleep. If you have ever suffered from this condition, you know how difficult it is to find rest at night and it leaves you feeling constantly tired and drained. Insomnia affects your ability to function at your best during the day while each night it becomes another battle to get proper sleep.

Insomnia Has An Assignment

From a spiritual standpoint, insomnia has an assignment. The Bible tells us that the Lord will not have us ignorant or without lack of information of Satan’s devices. Insomnia is a tool used by the enemy to both physically and spiritually drain you. The enemy knows that if he can get you physically tired by stealing your sleep then he can distract your mind with confusion, lies and temptations.

The Root of Insomnia

Many emotions associated with insomnia are confusion, anger, anxiety, irritability and bad-tempered. This spirit comes at night to drain you and deplete you. It’s assignment is to wear you out with stress, anxiety and the cares of this world. Satan’s goal is to keep you in a tired and dysfunctional state so that you are more vulnerable to his attacks.

This is a real problem for many of God’s people and I am seeing a dramatic increase in this tactic. The Word of God tells us in 1 Peter 5:7 to cast all our care upon the Lord because He cares for us. Begin to pinpoint those things in your life that are causing you stress, worry and concern and cast your care on the Lord. He will take them for you because He cares for you.

Before you go to sleep each night pray these scriptures over your life, your children or whomever is suffering from this demonic attack from the enemy.

Getting Rid of Insomnia:

Understanding that Insomnia is a Spirit working against you gives you the knowledge and understanding you need to get rid of it. I know many will say it’s a medical condition and they want some form of medicine to cure this condition. I mean isn’t that what we always look to heal or cure our ailments?

Some forms of treatment and their side effects for insomnia include:


Causes drowsiness, calmness, and dulled senses. While some types of sedatives may become addictive.


Used to prevent or relieve depression and elevate mood.

Many of these common drugs are used to only “mask” or cover up the underlying problem. We must begin to deal with the root of the issue for a person’s insomnia. When we first begin to locate the root and begin healing from the inside out then we can then effectively deal with the symptoms or the outward signs of Insomnia.

The Word of God tells us that God is our healer and it is His desire for His children to lie down each night in peace and sleep. You can use the following scriptures and speak them each night before you go to sleep. As you are consistent with reading them and giving your cares to God, He will give you sweet sleep every night.

Psalm 4:8

In peace I will both lie down and sleep, for You, Lord, alone make me dwell in safety and confident trust.

Psalm 127:2

It is pointless that I get up early and stay up late, eating the bread of hard labor because God loves me and He gives sleep to those he loves.

Proverbs 3:24

When I lie down, I shall not be afraid; yes, I shall lie down, and my sleep shall be sweet.

Psalm 121:4

Behold, He who keeps me will neither slumber briefly nor sleep soundly.

Things That Help You To Get Good Sleep

Nice fluffy comforters are warm and cozy. And normal thinking would suggest that we sleep best with lots of room and freedom to move around when we sleep. And the bigger the bed, the better. But is that a cookie cutter answer to the modern-day problem of how to get a restful and good night’s sleep?

Many people today are faced with stressful lifestyles and fast paced living. Winding down at the end of a stressful day isn’t always easy. The process can be very difficult, especially when you are looking forward to another mirrored day, with the same stressful situations to face as you had the day before. A known fact is that lack of sleep adversely affects mental alertness, quality decision-making skills and productivity, not to mention fluctuating moods and irritability.

So we may take sleeping pills or anti-depressants, a hot bath, drink warm milk or try other sleep enhancing methods. But some of these have no lasting effects and may even have dangerous side effects.

Deep pressure touch stimulation or DPTS has become a viable solution to physical and psychological disorders. With the same feeling a hug can give to bring comfort, a sense of security and well-being, it has been found that DPTS can calm disorders like post traumatic stress disorder, obsessive-compulsive disorder, attention deficit hyperactivity disorder (ADHD) and all types of anxiety and sometimes even physical pain. When a child is overstimulated with some of the conditions such as with autism spectrum disorder (ASD) and sensory processing disorder (SPD) or ADHD, calming them down and channeling their thinking can be a very challenging task. Children with these conditions have been known to respond positively to DPTS while medications for these conditions can leave them mentally handicapped and their caretakers majorly frustrated.

One of the most basic of human needs that in practice is known to calm emotions is when we are being held, and held or hugged tightly, as in a loving bear hug. It had been a practice in native America to swaddle babies, meaning wrapping them tightly in a blanket. It soothed them when they were fussy, giving them a feeling of comfort and security. Things were tight in the womb before they were born and swaddling creates basically the same emotional comfort and well-being effect. So does the loving bear hug.

While we are not inclined to hug someone who is irritable and stressed out, there is another avenue to the desired results. Heavy blankets can have the same effect as a hug. The brain responds the very same way. Scientifically, it has been found that when certain areas of the body are stimulated by pressure or weight, the chemical serotonin is released by the brain. This neurotransmitter in the brain positively affects moods and thereby results in restful sleep. While many solutions to restlessness in sleep are out there, lots of heavy blankets on your bed will bring calming, peaceful rest with virtually no side effects, just a good night’s rest and waking up to a new day with a fresh outlook with well-being having been once again restored.

Why You Should Have Better Sleep

We as people tend to overcomplicate. Those thinking about enhancing their brain power, for example, may feel lured to concentrate on methods such as brain plasticity, or nootropics prior to thinking about the most basic and standard modifications they might make.

Nutrition is one. However a lot more standard is sleep. If you wish to update your efficiency tomorrow, sleep much better today.

Not just will this clear adenosine from your brain, renew essential neurotransmitters to prevent things like adrenal tiredness and offer you with higher energy for more focus and energy, however, it will likewise assist to support knowing by allowing the development and support of neuronal connections while you rest. Sleep is the supreme anabolic state– the supreme example of rest and absorb– and it is when exactly what we discovered throughout the day is combined.

The Best Ways To Sleep Better

So, to that end, exactly what can you do to enhance your sleep?

Consuming right likewise assists. While you should not consume excessive prior to going to sleep, this is a perfect time to have a somewhat sweeter, carb-rich meal. In truth, it has actually even been recommended that we developed to consume sweeter things last (thus dessert) due to the fact that this motivates the release of serotonin then melatonin. Consume well, however, preferably a few hours prior to you begin sleeping.

It’s likewise why having a cup of coffee is not a smart idea. Even doing something relatively safe like switching on the light in the restroom can trigger a flood of cortisol and destroy your release of melatonin.

To prevent this, it is advised that you take half an hour to an hour of ‘down time’ prior to bed. Throughout this time, you ought to check out by a low-level light and prevent taking a look at phones or anything else.

Having a warm bath can assist too, as this motivates the release of development hormonal agent and melatonin and unwinds the muscles. Consuming magnesium threonate can likewise relax the muscles and supports plasticity throughout the night.

That indicates you have to prevent anything that will psych you up– that includes loud sound, intense lights and anything that triggers physiological stress. This is why as the majority of us now understand, taking a look at computer system screens and phones are so bad for you prior to bed.

The essential thing to do is to put yourself at the less excited and more relaxed end of the spectrum in regards to your chemical balance.

Waking Healthy

Oh and supplementing with the vitamin D very first thing in the early morning might likewise be useful.

Likewise crucial is to make sure that you awaken in the best state, in order to assist set your biological rhythms. External Zeitgebers (time-givers) assist to set your ‘internal pacemaker’ (body clock) and these consist of things like a light as well as social interaction.

One wonderful tool to this end is a daytime alarm that will wake you up with a simulated daybreak utilizing a wave-length much like that of the sun. This slowly stirs you from a deep sleep and increases the production of cortisol, preparing you for when the alarm goes off. It is extremely more suitable for being surprised from deep sleep in a pitch-dark space by a standard alarm! I have actually begun utilizing one and now my better half and I would never ever think about reversing.