Get better sleep by making a few simple changes in your daily routine.
Apply the information in this guide to conquer chronic insomnia like others and myself and improve your day-to-day life like never before.
As time passes, society has felt the grip of an ever-increasing sleep crisis.
It has become such a frequent problem that entire industries have formed over the need for better sleep or more energy throughout our day. Here are a couple of examples:
- Comfort: Better mattresses, pillows, and sheets promise easy slumber.
- Energy Nutrition: How many energy drinks and coffee brands exist now compared to 50 years ago?
- Sleep aids: Look at the supplement section of any chain grocery store, and you’ll likely find a shelf dedicated to sleep aids.
- Electronics and Apps: Whether it’s ambient music, green noise, or electric impulse devices, technology is playing an increasing role in how we disengage our brains for a night’s rest
These applications can help us sleep or maintain energy levels throughout the day, but we must ask ourselves a poignant question.
When did sleep become so complicated?
Humans have been sleeping soundly for eons, but why does there seem to be a wave of insomnia plaguing our society in the last few decades? Did we miss an important lesson that our ancestors could easily grasp?
Believe it or not, getting good sleep is easy. The issue is that we haven’t quite caught up to societal changes. These changes have caused three core problems when it comes to sleep.
- The Quality of Sleep
- Getting To Sleep
- Staying Asleep
So what’s the good news? Adapting to our modern environment is easy, and the ingredients for better sleep are plenty.
That is why in this post, you will learn about the mechanics behind sleep and why we may or may not be using them. Here is what will be covered:
- Sleep habits to avoid
- Key nutrients required for better sleep
- Learn about the insomnia cascade and how it affects long-term sleep management
Once you pull back the curtain and see the mechanics of sleep, you will never suffer another frustrating night wondering why you can’t flip the off switch to your brain. Let’s get started.
To Get Better Sleep, Avoid These 3 Habits
Here are the habits that make a good night’s sleep hard to come by.
1. Afternoon Naps
Who doesn’t love a good nap? Sometimes there’s a lull in the day, and you feel the eyelids grow heavy. Why not catch a few z’s before it’s time to get back to work?
Naps are not a new concept for people. In fact, many promote them for health and productivity. So why did they make the number one spot on our habits to avoid list?
It’s the same reason we avoid snacking before a meal. You don’t want to ruin your sleep appetite with a nap snack.
In ancient times people napped too, but it was for a slightly different purpose. For them, it was more of an energy preservation tactic.
Imagine being in the wilderness. It’s midday, and the heat of the sun is blazing down. You’re going on a hunt or foraging soon, but what if you were to try now?
- You probably wouldn’t have a successful hunt because your quarry could easily spot you.
- You would burn more calories than you consume foraging during mid-day.
- You would also become dehydrated faster. Clean water wasn’t exactly plentiful in those times.
Due to harsh mid-day conditions, we couldn’t perform many critical tasks. Instead, we reserved the middle of the day for simple tasks, leisure, and saving our body’s energy via napping.
Modern people don’t typically share that environment. In the middle of our day, we can easily acquire sustenance, and it isn’t hard to get clean water and an air-conditioned environment.
Theoretically, if we avoided naps, we should get better sleep than our ancestors.
How can we avoid naps? Here are some techniques
- Avoid Sugary Foods: If you get a spike in blood sugar, it will release inulin. The subsequent drop in blood sugar would cause drowsiness making naps challenging to avoid. Instead, consume natural fruits or vegetables.
- Avoid Overexertion: This can have a similar effect to sugary foods in that high-intensity activities can cause a drop in blood sugar. If you can’t avoid overexertion, then be sure to get an appropriate carbohydrate source. Fruits are usually best here.
- Avoid Boredom: If your mind fully disengages, it could calm you too much, resulting in an unnecessary nap. Instead, pursue hobbies, or better yet, take a short walk and think about a productive task you can do when it’s finished.
By applying these suggestions, you may need to nap less, making sleeping at night easier.
2. Using Caffeine To “Power Through Your Day”
Caffeine is an excellent tool for productivity, but use it for specific purposes.
When we use caffeine as a general solution to energy, other problems may surface. Here are a few:
- Dependency: Over time, your body may become dependent on caffeine, meaning you may feel like you need it to function correctly. This feeling can lead to physical addiction, with withdrawal symptoms when you try to cut back.
- Anxiety: Caffeine stimulates the nervous system, exacerbating anxiety or nervousness in some people. High doses can even induce panic attacks in individuals prone to them.
- Insomnia: Regular caffeine consumption can interfere with sleep patterns, leading to insomnia or poor sleep quality.
What’s important is that caffeine takes time for your body to break down, so it can remain active for a while. That afternoon energy drink may be what’s keeping you awake at night.
Here’s a chart that illustrates how long caffeine can last in our bodies.
Even with intense exercise, you can still be kept awake. Remember, physical activity does not break down caffeine.
Many of us have lifestyles that require a little energy kick. If you need to use caffeine, here are some tips to prevent it from becoming problematic.
- Consider Sources: Not all caffeine is created equal. The caffeine in energy drinks or sodas comes with high sugar levels and other additives, which can lead to other health issues. Tea and coffee, especially when consumed without excessive amounts of sugar or cream, are generally healthier sources of caffeine.
- Cut Back Gradually: If you consume too much caffeine and want to cut back, do so gradually to avoid withdrawal symptoms like headaches, fatigue, and irritability.
- Mindful Consumption: Be conscious about why and when you’re reaching for caffeine. Is it out of habit, or do you genuinely need it? Limit your use of caffeine to when you really need a pick-me-up.
Here is a quick comparison of a few familiar caffeine sources.
It will ultimately be up to you to decide what constitutes necessary use. However, caffeine has little utility if you are genuinely getting quality sleep.
Caffeine is a tool, not a crutch.
Speaking of crutches, here is the last habit we must avoid to get better sleep.
3. Sleep Aid Misuse Or Using Bad Sleep Aids
The use of sleep aids is increasing in its pervasiveness throughout society. They come in many forms, but all promise a night of peaceful slumber. Here are a few examples:
- Tea: There are many bedtime tea’s on the market. These contain herbal blends intended to help us relax and fall asleep and are the healthiest sleep aid choices.
- Melatonin Supplements: It’s not uncommon to find a bottle of melatonin pills or gummies. This supplement bolsters our natural melatonin levels, and it does help sleep, but not in the way everyone thinks, which is why it is often misused or overdosed.
- Over-Counter Sedatives: These can potentiate sleep, but there are consequences. The rest achieved from many of these products is not considered deep sleep due to its inhibitory effects on brain-wave activity. Avoid these as much as possible.
Ideally, we wouldn’t need a sleep aid. The human body has a sleep system built into it, and it’s pretty sophisticated.
When it comes to the use of sleep aids, there are two uses that we should consider for personal use.
- Getting an Edge: If you have a challenging day ahead and you need to perform your best, then using a sleep aid the night before can be a good way to ensure you’re at your best.
- Last Resort: If you’ve avoided caffeine and naps, yet sleep still eludes, then using a sleep aid can be a great backup plan.
Treat sleep aids as a last resort. Your first solution should address the problems of sleep directly.
The good news is that a bit of know-how will quickly solve most sleep problems.
3 Key Nutrients To Get Better Sleep
Earlier in the post, we mentioned the most common sleep problems.
- The Quality of Sleep
- Getting To Sleep
- Staying Asleep
We’ve addressed the three habits that may exacerbate the problems but haven’t mentioned how to combat them directly.
The Solution to sleep involves maintaining a proper balance of neurotransmitters within the brain.
Each problem of sleep involves a different neurotransmitter. Therefore, there are three solutions.
All solutions involve supplying our brains with the necessary ingredients.
1. What Improves The Quality of Sleep: Zinc
The core of most sleep issues stems from the quality of our sleep. We could get plenty of sleep, but how do we know it “counts” toward our recovery?
Put it this way, is it possible to have a whole night of sleep but still be excessively tired the next day?
This problem happens to many people because they aren’t getting a key nutrient for neurotransmitter balance within the brain. In this instance, I am referring to zinc.
Zinc is one of the most widely used minerals in the body, and it plays a vital role in the sleep process.
Here are some of zinc’s key roles:
- Immune Support: Not only is it responsible for developing antibodies and white blood cells, but zinc also acts as an antioxidant that fights free radicals.
- Sensory Function: Our eyes, nose, and tongue all use zinc. It also helps repair and treat skin conditions such as acne, psoriasis, and eczema.
- Metabolism: Whether it’s its synthesis of proteins and receptors or the production and breakdown of chemical messengers, zinc plays a part in all of it.
Typically overlooked for sleep function, we need adequate zinc to feel rested.
2. What Helps Us Fall Asleep: Pyridoxine
The next major sleep problem is the ability to fall asleep.
Have you ever laid in bed at night wondering why you can’t shut off your brain?
The reason could be because we haven’t had enough Pyridoxine in our daily nutrition.
Pyridoxine, more commonly known as Vitamin B6, is responsible for a myriad of functions in the body, just like zinc. Here are a few:
- Energy Production: It’s an essential ingredient for transforming glycogen into glucose in the body, which we use to generate energy.
- Red Blood Cell Production: It aids in producing red blood cells, which carry oxygen around the body.
- Brain Development and Function: Vitamin B6 is a production component of neurotransmitters, chemicals that transmit signals in the brain. It’s critical for the development of the brain during pregnancy and infancy.
There are many more functions of Vitamin B6, but what’s important for sleep is that neurotransmitters that calm our mind use it as a cofactor.
Deficient B6 becomes deficient neurotransmitters, agitating the mind, resulting in less sleep.
3. What Helps Us Stay Asleep: Magnesium
The last major sleep problem is our ability to stay asleep throughout the night.
Restless nights can occur for many reasons, but waking up several times throughout the night without a proper cause shouldn’t be a nightly occurrence.
If people wake up several times, they aren’t getting complete sleep cycles.
The problem with these frequent interruptions is that sleep’s recuperative and neurocognitive functions occur in the last two stages of the sleep cycle.
Your brain isn’t reaching those stages if you’re constantly waking up.
To get deep sleep, you need a mineral to help govern the sleep cycle. In this case, we want to look at magnesium.
Similar to our other nutrients, magnesium plays several roles in the body. Here are a few:
- Muscle Movements: It is part of the contraction and relaxation of muscles. It works in conjunction with calcium to ensure muscles function correctly.
- Bone Health: About 60% of the magnesium in the body is in our bones. It works with calcium and vitamin D to maintain strong bones and teeth.
- Nervous System Regulation: Magnesium helps regulate neurotransmitters, which send messages throughout the brain and nervous system.
So adding magnesium will help smooth the transition of our sleep cycle via the regulation of neurotransmitters.
This nutrient completes our basic solution for better sleep. Here’s a quick recap.
Even with all three nutrients, there is one final piece of the puzzle.
How does it all work? If you can answer this question, you can take your control of sleep quality to a new level.
Get Better Sleep For The Rest Of Your Life
We’ve covered the solutions to the three most common sleep problems.
Here’s a recap:
- Zinc improves the quality of sleep.
- Vitamin B6 allows us to fall asleep easier.
- Magnesium helps us stay asleep.
However, what if these solutions aren’t helping, or you’ve had chronic sleep problems?
In this case, it’s critical to understand how all these solutions interact.
Knowing how they interact will help us understand how insomnia and dependency on stimulants occur.
The Insomnia Cascade: Knowledge Is Power
How does insomnia occur? Sometimes it just seems like we can’t get enough sleep. For years, I thought periods of sleeplessness were just how things were until I did the research on sleep and came to a realization.
Insomnia doesn’t just happen. It is a result of a series of events over time.
The events are almost always the same.
Event 1: Something keeps us up at night.
The reason we’re kept awake depends on our situation. It could be loud neighbors, construction, or anxiety.
Whatever the reason, it leads to a predictable next step in the sleep cascade if we’re unaware of what’s happening.
Adenosine: Feeling Drowsy?
So we’re kept up at night for whatever reason. Now the problem begins.
The next event could occur if we don’t make up for that sleep and our long nights continue.
Event 2: Adenosine Build-up
Adenosine is a neurotransmitter that our brain produces throughout the day. When it binds to its respective receptor, it creates the sensation of drowsiness.
This interaction is why we become tired later in the day. We have lots of adenosine built up, so we become sleepy.
However, if we have a build-up of adenosine early in the day, we’ll be tired earlier. What do people commonly use to counteract this?
If you said caffeine, you’d be correct.
Caffeine also binds to adenosine receptors, but instead of activating them, it blocks them, which creates the sensation of alertness.
However, the real issue does not necessarily stem from a cup of joe. Usually, it happens because we run out of zinc throughout the day.
Zinc is a cofactor in the enzymes responsible for the breakdown of adenosine.
The main enzyme involved is also primarily active when we’re asleep.
If our daily nutrition lacks enough zinc, our sleep will suffer, especially when we have adenosine built up.
When the build-up occurs, the next event will begin taking shape.
GABA (Gamma-Aminobutyric Acid): Feeling Foggy?
So we’re kept awake and can’t make up the sleep.
Next, we have a build-up of adenosine, and we don’t get enough zinc to address it adequately.
What happens next?
Event 3: GABA Depletion
GABA, or Gamma-Aminobutyric Acid, is a neurotransmitter that slows down our nerves.
When adenosine reaches a certain level in our body, it signals the release of extra GABA.
Under normal circumstances, this GABA release occurs late in the evening when it’s time to sleep. That’s handy because GABA is what creates brain fog.
If you’ve ever laid awake at night wondering why you can’t turn off your brain, you may have depleted GABA levels.
Where did GABA go?
Remember that adenosine build-up? Have you ever had brain fog in the afternoon?
Due to the build-up of adenosine, GABA is released earlier than usual, such as in the afternoon.
Suddenly we’re feeling unfocused at work, so what do we do to recharge?
That’s right, another caffeine boost, and since caffeine takes time to metabolize, we inadvertently sabotage our evening sleep too.
On top of that, since adenosine levels remain high, we are continuously releasing GABA until it runs out. This condition is why GABA is absent when we need to fall asleep.
To keep GABA at adequate levels, we need to use Vitamin B6 to produce it.
Furthermore, if we continuously deplete GABA, we could accidentally step into the last phase of the insomnia cascade.
Melatonin: Feeling Groggy?
So now we can’t get to sleep when we want to. What happens if we fall asleep much later in the early hours of the morning?
When you wake up, you’re still groggy. Many times we will use this excuse to get a few more minutes. On weekends, or days off, we shut off the alarm completely and let sleep take its course. This solution sounds good, but it could inadvertently trigger the next event.
Event 4: Disrupted Circadian Rhythm
When we begin sleeping at odd hours, our circadian rhythm will behave similarly.
Normally the circadian rhythm is governed by our exposure to daylight, but our body will release the mediating neurotransmitter if we fall asleep during the day too.
In this case, the neurotransmitter related to our circadian rhythm is melatonin.
Its function is to guide us through the different stages of the sleep cycle.
It does not, however, play a primary role in calming our nerves like GABA does. Unfortunately, this is why most people supplement with melatonin.
Furthermore, if we’re napping to make up for sleep and release melatonin at odd times, we could deplete it, similar to GABA.
So what do we need to replenish our melatonin levels?
Enter magnesium. As Vitamin B6 acts as a cofactor for GABA’s production, magnesium acts as a cofactor for melatonin’s output.
However, magnesium also regulates our melatonin levels while we sleep, smoothing the transition between the stages of sleep.
So let’s summarize everything.
These are the key points to the insomnia cascade. However, if you want a deeper understanding, subscribe to the Full Force Mind to receive the free E-book “Sleep Science.”
“Sleep Science” covers everything in this post and many other aspects of the insomnia cascade. Here are a few topics you can expect:
- A deeper look at the insomnia cascade
- How caffeine addiction occurs and how to combat it.
- Nutritional information about zinc, vitamin B6, and magnesium.
- Meal and nutrient timing for optimal sleep.
- Proper supplementation of melatonin to avoid the melatonin hangover.
- A supplementary set of solutions that help address sleep problems.
- How to optimize or adapt your sleep schedule.
When it comes to our health, most often, the first step to a healthier life is to get better sleep. With quality sleep, any other endeavor will become significantly easier.
Get Better Sleep: FAQ (Frequently Asked Questions)
1. What's the best position to get better sleep?
Your best sleeping position largely depends on your comfort and whether you have certain health conditions. However, it’s important to understand the benefits of each.
Here’s a list of common positions from least beneficial to most beneficial:
- Stomach Sleeping: Normally considered the worst position for sleep because it can lead to neck and back pain due to poor alignment. It can also exacerbate symptoms of acid reflux. If you must sleep on your stomach, use a thin pillow or none at all to keep your neck in a more neutral position.
- Fetal Position: Though a common sleeping position, the fetal position can lead to problems if you curl up too tightly. It can restrict breathing and lead to soreness in the morning. However, sleeping on the left side in a loose fetal position can help reduce heartburn and is beneficial during late pregnancy.
- Right-side Sleeping: With proper support, right-side sleeping can help spinal alignment and reduce snoring. However, some studies suggest this position could aggravate heartburn or acid reflux.
- Left-side Sleeping: Besides the benefits of right-side sleeping, left-side sleeping benefits those with acid reflux or GERD (gastroesophageal reflux disease). Pregnant women are also often advised to sleep on their left side for the reasons listed in the fetal position.
- Back sleeping: Sleeping on your back with a pillow to support the natural curve of your spine and another under your knees can help maintain spinal alignment, reduce back pain, and minimize the risk of conditions like sleep apnea. This position is also beneficial for preventing wrinkles and pressure sores.
What’s most important is providing your body with proper support and selecting the position that comes most naturally when falling asleep.
2. What if I wake up in the middle of the night and can't get back to sleep?
The first step is avoiding stressing, so I recommend not looking at your clock.
Next, you must avoid activities that can overstimulate the senses or thoughts. For example:
- Watching TV
- Playing on your phone or tablet
- Eating
- Extended walks
Instead, opt for activities that will disengage your mind from the present with minimal sensory stimulation. Here are some examples:
- Reading a book (Not from a screen)
- Practice Breathing techniques or meditation
- Writing out any intrusive thoughts that are keeping you awake.
Whatever you choose to do, it should address or disengage any thoughts keeping you awake and soothe the senses.
3. Is it necessary to sleep 8 hours straight, or can it be broken up?
While most people benefit from uninterrupted sleep, everyone is different. Some lifestyles or circumstances can get in the way of a full 8-hour sleep.
In cases where long periods of sleep are difficult on a regular basis, be sure to keep your sleep schedule as stable as possible.
If you wake up after four or five hours, try to spend some quiet time before attempting to fall back asleep.
4. What if I'm on a budget?
Most sleep problems are boiled down to nutritional deficiencies. However, not everyone is in a position to get the foods they need.
However, there is no need for a complete nutrition overhaul to get the right nutrients.
We just need to be a little tactical.
Simple Things Every Person Has
To get the key nutrients for sleep, there are certain food choices we can opt for. Here is a short list of inexpensive foods for each nutrient
- Zinc: Lentils, Chickpeas, and Eggs.
- Vitamin B6: Bananas, Spinach, Potatoes (skin on)
- Magnesium: Brown Rice, Almonds, Black Beans
Alternatively, if your daily nutrition is difficult to nail down, you could supplement the nutrients.
Here is what you can do to get the supplements without breaking the bank:
- Buy in bulk: supplements keep for a long time, so getting them in bulk is an inexpensive way to keep the nutrients on hand.
- Deal hunting: Some supplements can be pretty expensive. However, they often have a high turnover requirement in grocery stores, so they often go on sale or sell as buy one get one free.
Supplements can be a useful, inexpensive method of getting specific nutrients, especially if you’re on the go.
However, they are also easy to overdose, so use your discretion.
5. Why do I feel groggy in the morning, even after getting enough sleep?
There could be several reasons for morning grogginess, but the most common is simple sleep inertia.
You’re body is still transitioning from sleep to a waking state.
Try these techniques to overcome morning grogginess quickly:
- Take a shower: The water will stimulate the senses and promote blood flow, waking us up.
- Get sunshine: Morning daylight will help our circadian rhythm shift to a wakeful state. If possible, get your morning light outdoors to add more sensory stimulation.
- Eat fresh fruit: Sometimes, grogginess happens due to low blood sugar. A healthy snack will help kickstart your metabolism.
- Morning stretch: Leve your bed and do some simple morning stretches. This will promote blood flow, and the stretching feedback will stimulate your senses too.
These can help shake off sleep. However, if the condition persists, it could indicate poor sleep quality or, in more advanced cases, a sleep disorder.
6. Can I make up for lost sleep by sleeping more on the weekends?
Sleep is often considered a numbers game. If you miss a couple of hours during the week, you can sleep an extra couple of hours on the weekend. This is not reality.
Our body can’t break down the adenosine build-up in a single night of extended sleep.
We can’t store infinite zinc, so we have a natural limit on helpful sleep.
A more practical solution is to sleep for an extra 15-30 minutes and chip away at the excess adenosine with consistent, quality sleep over several days.
7. What can I do if I have chronic insomnia?
If you have chronic insomnia, the first step is to go through the most accessible solutions.
For example:
- Address the possible nutrient deficiencies highlighted in this post
- Improving your sleep environment
- Adopting better daily habits that support sleep.
If the problem persists, then consider consulting your healthcare provider.
8. What are other benefits if I get better sleep?
There are many benefits you can reap by getting better sleep.
Here is a short list:
- Easier Weight Management
- Improved Mood
- Faster Exercise Recovery
- Better Hormone Balance
- Improved Cognitive Function
- Productivity Boost
It’s no secret that quality sleep is important. However, many of us go years without realizing what a rested mind feels like or its capabilities.
Get Better Sleep: Summary
Quality sleep has become a rare occurrence in society due to the changes in our work and social structure.
However, by observing and understanding the mechanics of sleep, we can avoid the issues that most people experience, some without realizing it.
The greatest problem with sleep is its nebulous nature, but with the principles in this post, you will have a much greater chance of getting the quality sleep you need to put your best foot forward every day.
To Recap, here are the habits to avoid and the key nutrients:
- Bad Sleep Habits
- Afternoon napping
- Using caffeine to power through the day
- Sleep aid misuse or bad sleeping aid choices
- 3 Key Sleep Nutrients
- Zinc to help improve the quality of sleep
- Vitamin B6 to help us fall asleep
- Magnesium to help us stay asleep
Implementing this information may be hard if you already have insomnia, but with time, the sleepless nights will become fewer and fewer. Like all endeavors, a little patience, willpower, and knowledge go a long way.
For other health management systems, check out my other guides.
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