Are you one of the many people who struggle to have a good night’s sleep at night? These points are not magical bullets that will fix your sleeping issues instantly though they are known to help people from time to time.
Here are simple and effective ways to sleep better at night
- Comfortable sleep environment
Try to make your room cozy as much as possible by keeping it at the room temperature which 26 C so that it’s neither too hot nor too cold. Try to reduce the noise and light as much as possible in the room. You can wear a sleep mask if you don’t have blackout shades in the room or if is not dark enough.
- Exercise
Being physically active during the day can promote deeper sleep meaning the more active you are during the day, the more your body will be ready to recharge at night. However you do not want to work out during the three hours before bed time as stimulates your body rather than winding you down.
- Diet
Try to avoid eating high carb food two hours before bed as it results in reduction of ghrelin hormone which it needs to be higher to slip into deep sleep. And it’s hard to fall asleep if you are still digesting food especially if it gives you a heartburn. Also cut out drinks that contain caffeine such as coffee, tea, chocolate and soft drinks.
- Boozing before bedtime
A study showed a glass of wine might initially help you to fall asleep at night though it disrupts sleeping pattern as reduces the production of melatonin at nighttime for especially women later in the night. Contrary to popular belief, it does not help you fall asleep.
- Light
Research shows that for people dealing with severe sleep issues such as insomnia daily sunlight exposure will help them have a better sleep. A person can achieve this by going out for a walk in natural light if it is not possible then having a bright artificial light device or bulb can work as a replacement.
Though exposure to light during night tends to have an opposite effect because it tricks your brains into thinking it is still day time resulting in reduction of melatonin which help you to relax and get a deep sleep. Blue light had the worst effect in this regard which is emitted in large amount from electronics devices such as computers and smartphones. You might also like to check out CBD Oils UK for information related to this outstanding supplement for helping with sleep.
- Napping
As tempting as it might be to oversleep on Sundays till noon, this habit tends to disrupt the biological clock and can cause sleep problems. Consistent sleeping plan should be established to get an internal clock and you fall asleep quite quickly when it is time for bed. In addition, Napping during the afternoon shortens your night sleep cycle and hence altering your internal clock.
- Getting supplements
Several supplements can help with the relaxation and sleep quality and they can work well with other strategies. Although before taking supplements you should consult a medical professional to get you the right help. They should be tried one at a time. Start with a low dosage and then increase it as you need.
