If you are looking at how to get a good night’s rest, you are not alone. Many people today are affected by irregular sleep patterns.This is a worrying statistic because sleep is associated with less stress and also plays a significant role in maintaining your overall health.
Insufficient sleep has led to other complicated problems. It is associated with accidents behind the wheel and in workplaces. Moreover, it can make your health vulnerable to some chronic illnesses. Here are a few easy tweaks to sleeping fast and soundly.
1) Cut Back On Caffeine Consumption And Smoking
Caffeine consumption affects the quality of sleep. Though it might be difficult for some people to quit, experts recommend that you limit your caffeine intake to 250 mg per day. Additionally, experts say that smoking affects sleep as well.
This is attributed to the nighttime withdrawal of nicotine, considering how addictive it is. Smoking also affects the sleep of people with breathing disorders like asthma.
2) A Sleeping Schedule Will Sync With Your Body’s Natural Sleep-Wake Cycle
Keeping an eye on your body clock is essential. This is achieved by being consistent with your sleep. Sticking to a sleep schedule may not mean that you have to wake up early even during weekends.
You only have to resist the urge to sleep for more than two extra hours. You should also monitor how long you stay awake in the evening.
3) Exercise Regularly
Going for a jog or a walk won’t just be significant for your health, it will also help you sleep well at night. Medical professionals advise regular work out and physical exercise to maintain general health.
When you exercise, sleep hormones such as melatonin are boosted. Doing a 10 to 15-minute exercise every morning will help the natural circadian rhythm.
4) Reserve Your Bedroom For Only Sleeping
Your bed should be reserved for sleeping and sex only. This will make it a stimulus for sleeping. If you use your bedroom or bed for other things like responding to emails, taking calls, or working, the environment may be a stimulus for wakefulness. Avoid watching TV in bed.
5) Regulate Your Artificial Light Exposure At Home
There are several theories on the effects of light on sleep. Medical experts say that people with insomnia sleep better in darkness. This is because the darkness is a signal to the brain that it is time to rest or shut-eye. You can choose to use candles or low watt light bulbs. The idea is to keep your house as dark as possible after dusk.
6) Increase Bright Natural Light Exposure During The Day
Your body is fitted with a natural timepiece called the circadian rhythm. This handy little helper stimulates your brain, body, and hormones to help you keep awake with energy during the day and to also notify your core when it’s time for sleep.
The natural sunlight does this by balancing the circadian rhythm. If it’s healthy and balanced properly it will improve your energy during the day, as well as improves the quality and duration of night sleep that you get.
7) Meditate To Calm Your Mind
Meditation is important not only as a remedy to get a good night’s sleep but also for your overall wellness. When meditating, you can reduce your stress levels and slow your breathing.
This technique calms the mind, relaxes the body, and increases awareness. Another way to relax is by doing yoga. It combines healing, exercise, and breathing. An easy technique to borrow from yoga is the 4-7-8 breathing. Breathe in for four counts, hold your breath for seven counts, and breathe out for eight counts.
8) Take Herbs And Supplements
Another natural remedy to sleep disorders is taking supplements and herbs. The modern market offers many natural solutions that improve sleep. Herbs like valerian are known to be one of the most effective herbs.
Chamomile tea is also recommended though now research has been produced to back its effectiveness. Ensure that you monitor how herbs and supplements react with your body. If sleeping problems persist, visit a doctor.
9) Limit Or Avoid Using Devices An Hour Before Sleeping
The light from devices such as tablets, mobile phones, computers, etc. stimulates the brain to think it should be awake. It is essential to avoid using electronics at least an hour before bedtime.
10) Reduce Irregular Or Long Daytime Naps
During the day, long or irregular naps can adversely affect your sleep, even while short power naps can be very beneficial. The thing to remember is, that this is based on person to person.
While one study noted that even though napping for 30 minutes or less can improve brain function during the day, other studies say that longer naps can damage the health and quality of sleep. This is because when the brain reaches the REM stage (usually after 30 minutes) the body and mind start to restore the cells in the body. Making it much harder to wake and return to busy tasks. Although, the napping ‘effects’ depend on how your sleep quality is. You shouldn’t worry if you take daily naps and sleep well.
There are several ways of how to get a good night’s rest. However, it may not be easy for some people. There are close to 80 known sleeping disorders, with insomnia being the most common.
These natural techniques will improve your sleep and remember to always have a strategic sleep routine if you want to have a healthy sleep.
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