Sleep problems: tips for a better night's sleep
Sleep problems: it might be a phase, but it shouldn't last long. Because if you sleep poorly, your days will be much less productive and enjoyable. Why do you sleep poorly? And what natural remedies can help improve your sleep?
Causes of poor sleep
Are you a bad sleeper? You're far from alone, but that's small consolation. It's more important to look for the root causes of your sleep problems. Not all sleep problems have the same cause, so it can sometimes take some searching.
Stress and anxiety
Stress is one of the main causes of sleep problems. High workloads, personal issues or financial worries can sometimes make it hard to relax. You might lie in bed worrying and have trouble falling asleep. Or you might wake up during the night and have trouble falling back asleep.
If you suffer from chronic stress, it can really lead to insomnia. You'll feel tired during the day, which in turn impacts your mental resilience. Before you know it, you're stuck in a vicious cycle.
Bad sleeping habits
A good night's rest requires good routines. We also call this " sleep hygiene ": the habits that improve the quality and duration of your sleep. So sleep hygiene has nothing to do with how often you wash your sheets. Although fresh linens and a well-ventilated room can certainly help you fall asleep comfortably.
Physical problems
Some physical conditions can also lead to sleep problems. A common problem is sleep apnea, a condition in which your breathing temporarily stops during sleep. This can disrupt your sleep cycle, leaving you feeling worn out during the day. Other medical conditions can also impact your sleep, such as chronic pain, asthma, or gastroesophageal reflux disease (GERD).
Diet and lifestyle
What you eat and drink during the day can significantly impact your sleep quality. Caffeine and nicotine are stimulants that can make it difficult to fall asleep. And if you drink alcohol in the evening, it initially has a calming effect, but can then disrupt your sleep cycle. Your body—specifically your liver — then has to work too hard to detox overnight. Furthermore, a diet high in sugar and fat can also disrupt your sleep.
Mental problems
Mental health conditions like depression and anxiety often accompany sleep problems. They can also exacerbate each other, so it's especially important to investigate the causes and consequences and address the underlying issues.
How do you build a good sleep routine?
As we've said before, a good sleep routine is essential for a good night's sleep. It not only helps you fall asleep faster but also ensures deeper, higher-quality sleep.
Do's
Consistent sleep times
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock and improves the quality of your sleep.
Relaxation routine
Create a calming bedtime ritual that helps you truly relax. You could, for example, read a book, take a nice warm bath, meditate, or do some light yoga.
A comfortable sleeping environment
Make your bedroom cozy, restful, and comfortable. A good mattress and pillows, blackout curtains, and a cool room temperature can work wonders. Keep your room tidy, too.
Avoid blue light
Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bed. The blue light from screens can disrupt your sleep pattern.
Gentle exercise
Physical activity can improve your sleep. Regular exercise is therefore recommended. However, stick to gentle activities in the evening and avoid intense workouts right before bed. These can be counterproductive.
Don'ts
Caffeine
Avoid caffeinated beverages for several hours before bed. Caffeine is a stimulant and can keep you awake.
Eating or drinking a lot late at night
Eating large meals or drinking too much just before bed can disrupt your sleep. This can overwork your digestive system, or you might have to get up during the night to go to the bathroom.
Irregular bedtimes
If you're short on sleep during the week, it's tempting to sleep in late on the weekend. But that's not a good idea. If you deviate too much from your normal sleep schedule over the weekend, your sleep pattern will be disrupted. On Monday, you'll start the new work week feeling tired again.
Stress before sleep
Try to avoid stressful thoughts and activities just before bed. Finish your work on time, and don't start arguments or difficult conversations.
Snoozing
Get up immediately when your alarm goes off. Hitting the snooze button repeatedly disrupts your sleep cycles and makes you feel more tired during the day.
Which foods can help?
Melatonin-rich foods
Melatonin is a hormone naturally produced in our bodies. It plays a crucial role in regulating our sleep-wake cycle.¹ Foods that naturally contain melatonin can help support melatonin production in the body. Examples include cherries, grapes, strawberries, and tomatoes.
Valerian
Valerian is a plant whose roots have been used for centuries for various purposes. Among other things, it helps promote sleep onset and maintain a natural sleep pattern.²
Foods with GABA
GABA , or gamma-aminobutyric acid, is a neurotransmitter that has a calming effect on the central nervous system. GABA can help reduce stress and promote sleep. Foods rich in GABA or that can stimulate its production include brown rice, spelt, barley, tomatoes, spinach, and broccoli. Seeds and nuts such as walnuts and almonds, and fermented foods like kimchi, miso, and tempeh are also sources of GABA.
Sleep and your metabolism
Sleep is an essential part of our daily lives. It also plays a crucial role in maintaining a healthy metabolism. Research shows a strong link between sleep and metabolic processes.³ This means that the quality and quantity of your sleep can directly impact your weight, energy levels, and health.
The role of sleep in metabolic processes
During sleep, our body undergoes a series of repair and regulation processes essential for proper metabolic function. Hormones like leptin and ghrelin, responsible for regulating appetite and energy intake, are balanced during sleep. Lack of sleep can disrupt this hormonal balance, leading to increased appetite and a greater risk of weight gain .
Furthermore, sleep affects the body's glucose tolerance and insulin sensitivity . Insufficient sleep can alter the way your body processes glucose. This can increase the risk of developing insulin resistance and, ultimately, type 2 diabetes. Those who regularly sleep less than the recommended 7 to 9 hours per night are therefore at increased risk for metabolic disorders.
Sleep deprivation and weight gain
Lack of sleep can lead to weight gain³ due to a combination of hormonal imbalances, changes in eating habits, and reduced physical activity . People who don't get enough sleep tend to choose high-calorie foods that are high in fat and sugar. This may be due to elevated levels of the hunger hormone ghrelin.
Fatigue from lack of sleep can also reduce motivation to exercise, resulting in lower energy expenditure.
Natural supplements for a better night's sleep
Do you have a busy life and find yourself sleeping less well? Don't just reach for strong sleep medication that won't give you true rest.
Deep Sleep from Insentials is a natural sleep supplement with melatonin, valerian, and GABA. It supports your natural sleep quality with scientifically proven results. Deep Sleep helps you fall asleep faster and contributes to deep, restorative sleep. Deep Sleep supplements are non-addictive and suitable for long-term use.
Discover our sleep supplement packs as well
¹ Melatonin helps to shorten the time it takes to fall asleep.
² Valerian supports natural sleep and a good night's rest. Valerian promotes healthy sleep quality, promotes relaxation, and contributes to a restful night's sleep.*
³ Sharma S, Kavuru M. Sleep and metabolism: an overview. Int J Endocrinol. 2010;2010:270832. doi: 10.1155/2010/270832. Epub 2010 Aug 2. PMID: 20811596; PMCID: PMC2929498.
*Health claims pending European approval.