Many people struggle with sleep for various reasons, including medical conditions, medications, or just a lifelong difficulty in achieving restful sleep. The Alike community provides a platform to share experiences and strategies, allowing you to gain insights and support from others facing similar challenges.
In this post, we’ll explore some practical tips and advice inspired by our "Sleep Better" group chat members, supported by credible sources to help improve sleep quality.
Many users have found that regular exercise can significantly improve sleep quality. For example, one community member shared,
“I’ve been taking a mile-and-a-half walk every morning, and I’ve noticed a big improvement in my sleep. I’m falling asleep faster, and the quality feels so much better. I think it’s the combination of getting fresh air and moving my body.”
Studies have shown that moderate aerobic exercise can enhance your sleep, especially the deep, restorative kind known as slow-wave sleep (Kredlow et al., 2015). Plus, exercise helps reduce anxiety and depression, both of which can interfere with sleep (Buman et al., 2011).
Meditation before bed can help calm the mind and prepare the body for sleep. A community member noted,
“I highly recommend meditation before bed and in the morning. It will improve your mind.”
This practice has been shown to improve sleep by reducing the time it takes to fall asleep and increasing sleep duration and quality (Rusch et al., 2019).
Certain nutrients like magnesium and potassium are known to aid sleep.
“Magnesium and potassium are also good for sleep. Please check with your doctor,”
one member suggested. Magnesium, for example, helps your muscles relax and aids in sleep regulation too. Studies suggest taking magnesium can promote better sleep by improving how long you sleep, how efficiently you sleep, and how quickly you fall asleep (Abbasi et al., 2012). Potassium also plays a role in sleep regulation. Higher potassium intake is associated with fewer night awakenings (Grandner et al., 2013). Another member suggested eating a spoonful of peanut butter for its magnesium effects, suggesting it is a good way to relax before bed. They noted,
"Peanut butter contains potassium & Magnesium! I know that's my go-to before bed snack when I'm jittery/hungry!"
Engaging in creative activities such as drawing can also be therapeutic and conducive to better sleep. One member mentions,
“I have recently found that drawing something before bed seems to help me as well. I think it’s the concentration that tires me out enough that I have a bit of a better rest.”
Activities like drawing, painting, or coloring can help reduce stress and promote relaxation by allowing you to focus on creativity rather than your worries (Drake et al., 2013). This is also backed up by research, as one study found that creative activities have been found to reduce cortisol levels, a stress hormone, which can help improve sleep quality (Kaimal et al., 2016).
By exploring these strategies, you can find what works best for you and improve your sleep quality. Remember, it’s always a good idea to consult with a healthcare professional before making significant changes to your routine or trying new supplements.
Join the "Sleep Better" group chat and other specialized communities on Alike Health to connect with others, share your experiences, and discover new ways to enhance your sleep.
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