Do you ever find yourself tossing and turning in bed, unable to fall asleep? Or do you wake up feeling tired, even after getting a full night’s rest? If so, you’re not alone. Many people struggle with getting good quality sleep, which can have a negative impact on their health and overall well-being. But fear not, because there are plenty of ways to improve your sleep and get more deep sleep.
In this article we’ll analyse:
- Delta-Sleep Inducing Peptide (DSIP)
- Tips you can use in getting a good night’s sleep
- How can I sleep better at night naturally
- 10 tips to improve sleep
- How to sleep better with anxiety?
- What foods help you sleep better?
- Why would you wake up tired after sleeping?
Delta-Sleep Inducing Peptide (DSIP)
When was the last time you were able to get a great night’s rest? Were you able to recall dreams? How can you sleep better and have deeply regenerative slow-wave deep sleep? Many people do not get enough deeply regenerative slow-wave Delta sleep to experience vividly pleasant dreams. Slow-wave sleep or Delta sleep follows stage 2 sleep and is characterized by polymorphic, semi-rhythmic delta waves accounting for at least 20% of the EEG activity during the sleep cycle. Slow-wave delta sleep is characterized by relative body immobility and occurs maximally in young children and dramatically declines as we age. It is estimated that we lose about 7% of slow-wave delta sleep every 5 years between the age of 5 and 15, and it continues to decrease by at least 2% per decade of age.
In young adults, slow-wave delta sleep may have declined to 13-28% of their sleep cycle. By the age of 60, slow-wave delta sleep may consist of only 2% of our total sleep time or is no longer present in the adult population. However, men tend to lose slow-wave delta sleep more quickly than women, therefore the deeply regenerative slow-wave delta sleep may disappear in men well before they reach age 60. The decrease in slow-wave delta sleep is often the cause of frequent daytime sleepiness and necessitates the need for naps during the day to restore daytime function in adults.
At The Real Gut Doctor, we are now offering a new and effective drug-free solution to your acute or chronic problem for insomnia. We have programs on how to sleep better with more regenerative slow-wave deep sleep.
Delta-Sleep Inducing Peptide (DSIP) was first studied in the laboratories using rabbits to conduct research involving the cerebral venous circulatory system during sleep. The rabbits were subjects of sleep studies and the results of using electrical stimulation in the intralaminal thalamic area which produced Slow-Wave Sleep (SWS) were duplicated by the use of a natural peptide called DSIP.
Later, research using DSIP was repeated in several other species, and preclinical studies produced similarly positive effects in subsequent sleep studies. One study was done using the application of EEG to measure the effects of DSIP on sleep in regular subjects. Other studies have been conducted to measure the efficiency of DSIP in the treatment of insomnia which suggested that the mechanism of DSIP is initiated in the initiation of sleep. With DSIP you can sleep better with more regenerative slow-wave deep sleep.
Although not everything is known about COVID-19, we do know that one of the best things you can do if you do get sick with COVID-19 or any virus is to get plenty to sleep. Your body needs sleep to regenerate, repair, and fight off any illness or infection. Getting consistent good quality sleep is an important step in boosting your immune system naturally. Taking proactive steps to increase the quality and quantity of sleep is a wise and necessary precaution in lowering your chance of getting sick.
Conversely, if you do not get enough sleep, it lowers your immunity and predisposes you to contract communicable diseases more easily. When you sleep, your immune system releases cytokines which play a significant role in how your immune system functions. According to a research article Brain, Behaviour and Immunity, lack of sleep may alter cytokines and affect the immune system response which is particularly important during this time when COVID and Monkeypox are still spreading and surging.
Some tips you can use in getting a good night’s sleep:
- Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s clock and improve the quality of your sleep.
- Create a relaxing bedtime routine: Engage in relaxing activities such as taking a warm bath, reading a book, or listening to calming music before going to bed. This helps your body and mind to unwind and prepare for sleep.
- Avoid electronic devices before bedtime: The blue light emitted by electronic devices such as smartphones and tablets can disrupt your sleep-wake cycle. Try to avoid using them for at least an hour before going to bed.
- Create a comfortable sleep environment: Make sure your bedroom is dark, quiet, and cool. Use comfortable bedding and pillows to ensure that you are comfortable throughout the night.
- Exercise regularly: Regular exercise can help you sleep better, but avoid exercising close to bedtime as it can make it harder to fall asleep.
- Avoid caffeine and alcohol: Caffeine can interfere with sleep, so it’s best to avoid it for several hours before bedtime. Alcohol may help you fall asleep, but it can disrupt your sleep later in the night, leading to poor sleep quality.
- Manage stress: Stress can keep you up at night, so it’s essential to learn stress management techniques such as meditation, deep breathing, or yoga to help you relax and reduce stress levels.
- Consider using sleep aids: If you are still struggling to sleep, consider using sleep aids such as melatonin supplements or better yet peptides such as DSIP. Prescription medication may be considered as a last resort for temporary help but may lead to altered sleep cycles and dependancy.
In conclusion, now more than ever we see the significance of deep, restorative slow-wave Delta sleep for optimal health and mental well-being. As we age, both men and women experience a decline in this sleep phase, resulting in daytime sleepiness and other issues. To combat insomnia and poor sleep quality, we suggest using Delta-Sleep Inducing Peptide (DSIP), a drug-free solution that has been proven to enhance sleep quality in humans and other species. DSIP allows you to sleep better with more regenerative slow-wave deep sleep. Sleep is vital for a strong immune system, particularly during the COVID-19 pandemic. Practical tips for improving sleep, such as establishing a sleep schedule and a relaxing bedtime routine can be helpful. At The real gut doctor we are a valuable resource on restorative programs with DSIP and other peptides used to enhance sleep and overall well-being.
To learn more about DSIP or other peptides we use at our clinic, feel free to refer to our link below:
Frequently asked questions on Deep Sleep and how to sleep better naturally:
How can I sleep better at night naturally?
There are several natural ways to improve the quality of your sleep at night. Here are some tips:
- Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routine: Establish a relaxing bedtime routine that helps you wind down and prepare for sleep. This can include activities such as taking a warm bath, reading a book, or listening to calming music.
- Make your bedroom conducive to sleep: Make sure your bedroom is cool, quiet, and dark. Use comfortable bedding and pillows, and remove any distractions such as electronics or clutter.
- Limit caffeine and alcohol intake: Avoid consuming caffeine or alcohol in the hours leading up to bedtime. These substances can interfere with sleep quality.
- Exercise regularly: Regular exercise can help improve sleep quality. However, avoid exercising too close to bedtime as it can stimulate your body and make it harder to fall asleep.
- Manage stress: Stress and anxiety can interfere with sleep. Try relaxation techniques such as deep breathing, meditation, or yoga to help manage stress and promote relaxation.
- Consider natural sleep aids: Natural sleep aids such as chamomile tea, valerian root, or lavender essential oil can help promote relaxation and improve sleep quality.
Remember that improving your sleep habits takes time and patience. Try implementing these tips gradually and see what works best for you.
What are 10 tips to improve sleep?
In addition to the 7 tips to improve your sleep:
- Watch what you eat: Avoid heavy or spicy meals before bedtime, as they can cause discomfort and disrupt sleep.
- Use your bed for sleep and intimacy only: Try to avoid using your bed for activities such as work or watching TV, as it can make it harder for your brain to associate your bed with sleep.
- Create a comfortable sleep environment: Make sure your mattress and pillows are comfortable and supportive, and consider investing in a white noise machine or earplugs if outside noise is a problem.
- Avoid napping during the day: Napping during the day can disrupt your sleep schedule and make it harder to fall asleep at night.
How to sleep better with anxiety ?
Anxiety can make it difficult to fall asleep and stay asleep. Here are some tips to help you sleep better with anxiety:
- Create a relaxing bedtime routine: Set aside some time before bed to wind down and relax. This might include taking a warm bath, reading a book, or listening to calming music.
- Avoid caffeine and alcohol: Both caffeine and alcohol can interfere with sleep, so it’s best to avoid them before bedtime.
- Practice deep breathing or meditation: Deep breathing exercises and meditation can help calm your mind and reduce anxiety, making it easier to fall asleep.
- Limit screen time before bed: The blue light emitted by electronic devices can interfere with your body’s production of melatonin, which can make it harder to fall asleep. Try to avoid using screens for at least an hour before bed.
- Use a relaxation technique: Progressive muscle relaxation and visualization techniques can help relax your body and mind, making it easier to fall asleep.
- Create a comfortable sleep environment: Make sure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillow, and use soft, breathable bedding.
What foods help you sleep better?
Certain foods contain nutrients that can help you sleep better. Here are some foods that may promote better sleep:
- Tart cherry juice: Tart cherry juice contains melatonin, a hormone that helps regulate sleep-wake cycles.
- Almonds: Almonds are rich in magnesium, which can help relax muscles and promote sleep.
- Kiwi: Kiwi fruit contains serotonin, a neurotransmitter that helps regulate sleep.
- Warm milk: Milk contains tryptophan, an amino acid that can help promote sleep.
- Chamomile tea: Chamomile tea is a natural sedative that can help relax the mind and body.
- Bananas: Bananas are high in potassium, magnesium, and tryptophan, all of which can help promote sleep.
- Whole grains: Whole grains such as quinoa, barley, and bulgur are rich in magnesium, which can help relax muscles and promote sleep.
- Fatty fish: Fatty fish such as salmon and tuna are high in omega-3 fatty acids, which can help regulate serotonin levels and promote sleep.
- Herbal supplements: Some herbal supplements such as valerian root and passionflower have been shown to improve sleep quality.
Why would one wake up tired after sleeping?
Waking up feeling tired after sleeping is a common problem that can have several causes. Here are some possible reasons:
- Sleep apnea: Sleep apnea is a sleep disorder in which breathing repeatedly stops and starts during sleep. This can lead to poor quality sleep and daytime fatigue.
- Insomnia: Insomnia is a sleep disorder in which a person has difficulty falling asleep or staying asleep. Even if a person spends enough time in bed, they may not feel rested in the morning.
- Restless leg syndrome: Restless leg syndrome is a condition that causes an irresistible urge to move the legs, often accompanied by unpleasant sensations in the legs. This can make it difficult to fall asleep or stay asleep.
- Depression: Depression can cause feelings of fatigue and lethargy, even after a full night’s sleep.
- Poor sleep habits: Poor sleep habits, such as irregular sleep schedules or excessive caffeine consumption, can lead to poor quality sleep and daytime fatigue.
- Chronic fatigue syndrome: Chronic fatigue syndrome is a complex disorder characterized by extreme fatigue that doesn’t improve with rest.
- Medications: Certain medications, such as antidepressants or antihistamines, can cause daytime drowsiness.
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We look forward to hearing from you and helping you with your health journey to complete wellness.
