Sleeping like a baby is one thing that seems like a struggle, especially if you are awake at 3 am. A good night of sleep has both mental and physical effects on our lives. Not getting enough sleep, on the other hand, will have a negative impact on your health. Scientists recommend getting at least eight hours of sleep every day.
THE TOP 5 TIPS THAT WILL HELP YOU SLEEP BETTER
It’s the little things like having an air purifier in your bedroom that can help you. Here are a few tips which will definitely help you get a good night’s sleep.
BE IN SYNC WITH YOUR BODY’S NATURAL CLOCK CYCLE
Did you know that your body has a natural timekeeping clock? Well, the circadian rhythm is your personal natural clock which tells your brain when to stay awake and when to have a shut eye.
Bright light during the day will help you get enough sleep. This is because your circadian rhythm will be exposed thus helping you get quality sleep. Here is a look at how you can keep the circadian rhythm in sy
- Sleep and wake up at the same time every day
- Avoid sleeping in.
- Limit naps to about 15-20 minutes.
- Do not give in to drowsiness especially after dinner.
CONTROL YOUR EXPOSURE TO LIGHT BY REDUCING BLUE LIGHT EXPOSURE
When you are exposed to light especially during the evening, the circadian rhythm will trick the brain it is still daytime. This will, therefore, reduce the secretion of hormones such as melatonin.
Melatonin is a hormone which helps you get deep sleep and relax. Blue light from your electronic devices will also reduce the secretion of melatonin.
Here is how you can control your exposure to light.
- Expose yourself to bright light during the day.
- Spend more time outside during the day.
- Avoid watching TV late at night.
- Wear glasses which help block blue light.
AVOID DRINKING COFFEE LATE IN THE EVENING
A lot of individuals drink coffee. This is to keep them awake during the day and to feel relaxed.
Therefore if you drink coffee late in the evening, then it is sure to reduce the quality of sleep you will get. According to studies caffeine stays elevated in your blood for up to six hours. Thus if you are looking for a cup of coffee how about you just stick to decaffeinated coffee.
EXCERCISE DURING THE DAY
People who exercise regularly get a good night sleep. This is because vigorous exercise keeps your metabolism elevated and body temperature high. Moreover, it stimulates the production of hormones such as cortisol. However, it is best to exercise three hours before bedtime.
Anxiety, stress, chronic worrying and overstimulation are some of the psychological factors which can cause you not sleep well. Always try to relax and wind down before getting some sleep. You can do this by calming your brain and try visualizing yourself at a calm place.
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