A Good Nights Sleep Can Help Enrich Many Aspects of Your Life
When you do not sleep well, it can have an adverse effect on your physical and mental health. It will eventually have a negative impact on your energy levels, productivity and even lead to weight gain too.
There are many reasons that can be causing you to toss and turn in your bed at night. Though you may feel that you are helpless against the quality of sleep you get, that is not actually true. In fact, you have more control over the quality of sleep that you can get than you think. You do not have to spend your night staying awake and struggling to get sleep.
Once you overcome your sleep-related issues then you will see how many problems that you face daily will ebb away after a good night’s rest. There are many activities in your daily routine that may be causing difficulty to go to sleep. When you follow an unhealthy lifestyle and habits, it ultimately affects your mood, immune system, and overall health. The below tips can help you get quality sleep and be more energized during the day.
Create a Good Sleep Environment
One of the best ways to get into a bedtime routine is when your brain sends signals that it is time to wind down and relax. Try to make changes to your sleeping area that promotes comfort and relaxation. One of the suggestions at Sleep-Reviews.com is to have a comfortable mattress, pillows, and bedding to help improve the quality of your sleep. Your bed covers should be big enough so you can turn in your bed easily without being tangled. Keep the lights dim and the temperature set on a comfortable level. Keeping the noise level down is also very important as sounds coming from the neighboring house, roads, and so on can keep you awake for a long time. You can use earplugs too to block out any sound. When you enter your bedroom, keep your phone or work laptop outside. This will all help you to fall asleep.
Keep a Natural Sleep-Wake Cycle
A good strategy for getting better sleep is to keep a natural sleep-wake cycle with your body. When you make a routine as such, you will feel more refreshed and energized regularly. You will feel more energized when you sleep at the same hours every day as compared to sleeping at different hours. Try not to alter your sleep even by an hour or two. Once the habit sets, your body’s natural internal clock will too and you will optimize the quality of your sleep.
A good way to understand what time you should go to sleep is to choose timings at which you feel very tired. This way when you go to bed, you will fall asleep quickly and not toss and turn for a long time. Once you sleep the correct number of hours and your body is rested well, you will not have trouble waking up.
Reduce Exposure to Light
Your sleep-wake cycle is regulated by melatonin which is a hormone controlled by exposure to light. More melatonin is secreted from the brain when it is dark and that is what makes you sleepy. When there is more light, you will tend to be more alert.
Due to many aspects of the modern-day lifestyle, the production of melatonin is altered. During the morning hours, you must try to expose yourself to the sunlight. The light will help you to wake up. You should try to get in as much daylight as possible. As for the nighttime, you should avoid bright screens especially the blue light that is emitted by your phone, computer screen, and so on. Instead of watching television at night, you can listen to calming music or an audiobook. Keep the lights off during the night and switch them on only if you need to get something.
Exercise Every Day
If you exercise regularly then the chance of getting better sleep at night will increase. You will also feel more energetic during the day. This is because when you exercise regularly, the symptoms of insomnia and sleep apnea will decrease. You will get deep and restorative sleep. You will get better sleep the more vigorously you exercise. However, if do not have that much time or energy, you can start with short walks. After a few months of regular physical activity, you will enjoy the full sleep-promoting benefits. Your metabolism will improve and hormones like cortisol will be stimulated.
Keep in mind though that working out just before you have to go to sleep is not a good idea as it can actually make it harder to go to sleep. Yoga and gentle stretching exercises before you go to bed can be done.
Eat and Drink Healthy
What you eat during the daytime plays an important role in how well you will sleep at night time. A heart-healthy diet can make a big difference to the quality of your sleep as well as your overall health. You can try a Mediterranean diet that is rich in vegetables and healthy fats. Cut down on sugary food like white bread, rice, pasta, and so on. These can trigger wakefulness at night. Furthermore, limit or completely curtail the intake of nicotine or caffeine. If you need a warm beverage in the morning to wake you up, you can sip on some tea rather than force yourself awake with high doses of caffeine from coffee. If you feel like having some night-time snacks, then try those that are gentle to digest and avoid foods that stimulate, like chocolate.
Calm Down Before You Head to Bed
When you take all the stress of the day and worry about the next day as you head to bed, you are bound to lose sleep. Worry and stress can make it hard for you to fall asleep. Try to manage your stress levels and try to worry less. Practice relaxation techniques that will help you to calm down.
As you practice the above tips regularly, you will definitely see a big difference in your sleep quality and feel much more refreshed in the daytime.