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 a room temperature which is 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.
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 three hours before bedtime as it stimulates your body rather than winding you down.
Try to avoid eating high carb food two hours before bedtime as it results in a reduction of ghrelin hormone which is needed to be higher to transition into deep sleep. Besides, it’s hard to fall asleep if you are still digesting food, especially, if it gives you a heartburn. Also cut off 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 patterns as it reduces the production of melatonin at night time especially with women later in the night. Contrary to popular belief, it does not help you fall asleep.
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 daytime resulting in a reduction of melatonin which helps you to relax and get a deep sleep. Blue light had the worst effect in this regard which is emitted in large amount from electronic 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.
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. The 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.
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.
Dangers of Sleep Deprivation
Lack of sleep is not just getting a headache during the day or feeling tired as you get up in the morning. Over time, sleeping less than the required hours which is 7-8, for an adult, destroys functions in the nerves, blood, and even of the heart. Here are some of the serious health problems due to sleep deprivation:
- Cardiovascular diseases
- Irregular heartbeat
- High blood pressure
- Obesity in children and adults
- Respiratory Disorders
If you will observe, most of the people who develop hypertension are those who lack sleep. Another example is stroke. People who are deprived of sleep are usually the victims of stroke and heart attacks. Mood is also affected when a person is sleep deprived. It prompts irritation an unproductivity because the body did not rest well.
Benefits of a Full Sleep
Experiencing quality sleep is very refreshing to a person’s whole being. If a person is sleep deprived, the brain gets foggy and out of focus. On the contrary, if a person is well rested, that individual is energetic, alert, and focused.
While asleep, the body is releasing hormones which helps repair cells and controls metabolic functions. During sleep, the body also produces growth hormones and this is especially true with babies, small children and teens. Growth hormones are very active during these stages of life. However, as a person gets older, our bodies decrease production of growth hormones and sleep deprivation is one cause of this decrease
- Improves Brain Health – since sleeplessness distorts attention, focus and concentration, quality sleep does otherwise. Basically, a brain can properly function once the body went through a well-rested phase. When a person is able to properly rest, everything that was learnt a day ahead will be processed and solidified in the skill. Meaning that whatever that was learnt will be processed in the brain during the resting phase of the body. When the brain is
- Improves Memory
- Spurs Creativity
- Improves Grades / Performance
- Enhances concentration and Focus
- Extends Longevity of Life – as what was mentioned earlier, sleep deprivation can provoke many diseases in the body to the point of causing death. One example that is related to sleep deprivation is inflammation. Inflammation is connected to many diseases such as diabetes, stroke and heart problems (to name a few). Since this is the case, an adequate sleep provides a healthier body since it can prevent inflammation.
- Lowers Stress
- Healthy Metabolism
- Active and Alert Body
- Enhances Production of Growth Hormones
Sleep is essential to every person. Dedicating 7-8 hours of your day to sleep should speak volumes about its importance to a person. An individual who is able to obtain adequate sleep regularly has a healthier perspective in life. It does not restrain the mind and the body to properly function throughout the day.
Never disregard sleep as it can help your overall health. Remember that when a body is at a resting phase, which is the only time the body is able to process and release toxins from our body. It takes that amount of time to repair the function of our internal organs including the brain.
Just take note of these benefits and the 7 ways to sleep better and you will obtain the sleep that you deserve every single night.
Author: Usman Raza is a freelance writer, marketing specialist at Perfume Hut and co-founder of Usman Digital Media. When not working, he’s probably spending time with his family. Follow him on Facebook @usmanraza40 and Twitter @usmanintrotech.