10 Tips For a Deep Sleep

February 03, 2023

10 Tips For a Deep Sleep

When it comes to your health, sleeping enough is one of the most important things you can do for yourself physically, emotionally, and spiritually. Getting enough shut-eye allows you to feel refreshed, centered, and be your best every day. 

Unfortunately, with the demands of modern life, many people find themselves yawning, exhausted, and running on empty because they don't get enough sleep. 70 percent of American adults report insufficient sleep one night a month, while another 11 percent report not getting enough sleep every night.

What causes a lack of deep sleep?

You already know good hygiene—like brushing your teeth, showering regularly, and washing your hands—is vital to maintaining good health. 

But did you know about sleep hygiene? 

Practicing good sleep hygiene can help you get the rest you need to feel your best every day. Things like drinking too much caffeine, smoking or drinking alcohol, staring at a screen before bed, or having an irregular bedtime can all impact your ability to get a good night's sleep. 

Most people need 6-8 hours of sleep per night. Some may require more, while others can thrive on less.

Fortunately, there are many things you can do to improve your sleep every night. Keep reading our 10 tips for a deep sleep. 

1- Keep a regular sleep schedule

A regular bedtime is essential for healthy sleep, so get into a regular sleep routine.

It's not just about when you go to bed. It's also about when you wake up. Set your alarm clock for the same time every morning—even when you don't have to go to work or school. This will train your body to expect a certain amount of rest and prepare accordingly.

2- Breathe in fresh air

There's nothing better than spending a day out in nature and filling your lungs with fresh, clean air. And there's a bonus: the oxygen in fresh air naturally reinforces healthy sleep patterns.

Breathing in the fresh air allows you to relax, which can help you fall asleep faster and stay asleep longer. When it's time for bed, open a window to allow cool air into your room.

3- Create a cool and dark environment

Hello darkness my old friend. It's time to go to sleep again. 

For deep sleep, you want to remove as many sources of light as you can from your environment. If you have blinds that let in too much light from street lamps or nearby windows, invest in blackout curtains or use an eye mask to block the light. 

The temperature of your room also impacts the quality of your sleep. If it's hot at night, turn on a fan and open the window just enough to let in some fresh air.

4- Turn off electronic screens 60 minutes before bedtime

After the sun sets, turn off your electronics. Devices like smartphones and computers emit a blue light that can suppress melatonin production—a hormone that regulates sleep and wake cycles—which can throw off your circadian rhythm and keep you awake at night. Avoid looking at any screens for at least 60 minutes before bedtime.

5- Exercise every day, but not right before bed

Exercise is excellent for your health and can support a great night's sleep. However, exercising too close to bedtime—especially if you're doing intense cardio like running or biking—will have the opposite effect because it increases your heart rate, keeping you awake.

If exercising right before bed is best for your schedule, gentle forms of movement like yoga or tai chi can help you wind down.

6- Get a comfortable, supportive mattress and pillow

If you haven't already, it's time to invest in a quality mattress and pillows. Try different types until you find the ones most comfortable for your body.

Your pillow should give your head support while still feeling comfortable. A good mattress should be supportive but not too soft. A pillow top mattress can be a great choice if you prefer softer beds, as they provide more cushioning than standard mattresses without sacrificing support or durability. Memory foam is also an excellent choice because it allows you to sink into the bed while being supported.

The Biomat can support a healthy sleep cycle by relaxing your muscles and heating your body using state-of-the-art infrared technology. It’s also very comfortable and smooth to lay on! For better sleep, at-home pain relief, and enhanced wellness all around, check out the King Size Biomat. 

7- Don't use alcohol, tobacco, or caffeine to fall asleep

You may feel like a drink, cigarette, or green tea will help you fall asleep, but they don't! Alcohol, tobacco, and caffeine can keep you awake. If you do manage to sleep while these substances are in your system, you might end up waking up in the middle of the night.

Instead, create a relaxing sleep routine that allows you to wind down before bed. Meditating, journaling, reading, or listening to soothing music are all great places to start. 

8- Eat healthy foods and drink plenty of water during the day, but do not eat heavy meals late at night 

Proper nutrition and staying hydrated make it easier to fall asleep at night. As you go about your day, eat plenty of fruits, vegetables, and whole foods, and make sure you're drinking enough water. 

That said, avoid eating heavy meals late at night. The muscles that digest and metabolize food work hard all day, and they need a break to rest when you go to bed. 

9- Use an eye mask and earplugs 

When it comes to getting a night of deep, restful sleep, eye masks and earplugs are tools that you can use to block out noise and light pollution that keep you awake. Keep them by your night table if you need something to help block out distractions.

10- Take a hot bath or use a far infrared heating pad before bed

Heat can open up your body, relax your muscles, and put the worries from your day behind you. Before bed, try taking a hot bath or using a heating pad on your back or stomach to relax your muscles. 

This will release tension from the day, put your mind at ease, and make it easier to drift off to sleep.

Our Richway Biomat Professional 7000 MX comes with a wide range of temperatures, internal layers, and materials. This healing far infrared heating pad utilizes amethyst crystals and far infrared rays to heat the body gently, penetrate deep beneath the skin, and melt stress from deep within your muscles so you can get a fantastic night's sleep. 

Relax end recharge every day with our tips for a better night's sleep

If you're like most people, getting enough sleep every night can be a challenge, but it's essential to maintaining your health and well-being. A good night's rest will give you energy and make your body function better throughout the day. With our 10 tips for getting more deep sleep, you're well on your way to more energy, better health, and feeling your best every day. 

Disclaimer: This information is not intended to cure, diagnose or treat medical conditions. Please consult with a qualified health practitioner before beginning any new health program.