Have you ever imagined what life would become if you could get adequate amounts of sleep? Keep in mind, a good night’s sleep is as important as your physical health and exercise. If you continue to skip plenty of sleep every day, it will have a negative influence on your physical and mental health. In fact, more than half of the world has already developed insomnia, which means that a large part of the global population cannot go to sleep on time early. In severe cases, loss of sleep can cause obesity and increase the risk of heart disease.
However, if you sleep on time and wake up early in the morning, it will be easy for you to complete all routine tasks without any delay. Here, in this feature, we will guide you through a few easy tips and techniques to improve your sleep.
1. Increase Exposure to Bright Light
If you don’t know, your body has a natural system known as the circadian rhythm that controls your sleeping pattern. It helps you in staying awake during the day time and puts you to bed during the night time. So if you expose yourself to the sun during day time, the natural sunlight will charge your circadian rhythm, making your body feel healthy. Unfortunately, with the intrusion of technology and the convenience of getting everything at the doorstep, many people keep away from the sunlight for a long time. This weakens the circadian rhythm and has a negative impact on the brain. This is why doctors suggest insomniacs to spend some quality time in sunlight.
2. Keep Away From Caffeine in the Late Hours of the Day
Contrary to what most people think, caffeine has incredible health benefits for the body, which is why more than 80% of Americans consume it in various forms. Even a little dose of caffeine can have a positive impact on your energy and improve your performance. However, consuming caffeine in the late hours can influence sleep negatively. In fact, a recent study proves that consuming caffeine just 6 hours before going to bed can terribly impact sleep. Once consumed, caffeine can impact your body for 6 to 8 hours. Therefore, it is best to stop drinking coffee after 3 pm. Even if you crave a cup of coffee in the evening, try to settle for a decaffeinated coffee.
3. Stick to a Planned Sleeping Routine
If you have an irregular sleeping pattern, it will be hard for you to sleep on time. For example, if you have a habit of watching movies or the TV late at night, it will be difficult for you to suddenly put yourself on a strict routine. Settle for a fixed time slot so that you don’t get distracted. For instance, if you have to wake up early in the morning for work, you can sleep around 10 pm. However, if you have to go to work in the afternoon, you can sleep by 11 pm. Don’t try to break the sleeping cycle once you have contoured yourself within it. Put your mobile phone and all other tech gadgets away from your bed when you have to sleep.
4. Get Rid of The Distractions
It is common for all of us to get distracted when we plan to go to sleep on time. Due to the intrusion of technology and the people around, it becomes harder to get a peaceful sleep on time. As discussed earlier, you need to cut off from all kinds of handy gadgets when you’re planning to tuck yourself in the bed. Secondly, if your partner has a habit of snoring during sleep, you can give them an anti-snoring device to get rid of the weird noises at night. Not to forget, the noise of snoring can cause a lot of problems for the people who are sleeping with the person who has this issue.
5. Get Comfortable
The easiest way to get a good night’s sleep is to sleep comfortably in the bed. An adult spends one-third of his/her life sleeping, so it’s imperative for you to sleep peacefully. The first thing to do is to adjust the thermostat in the room. For example, if you are preparing your bed in summer, don’t drop the temperature too low otherwise, it will be hard for you to sleep on time. Secondly, if you are preparing your bed for winters, despise adjusting the thermostat to a staggering level. Secondly, make sure that your bed is comfortable for your back. Especially if you suffer from back pain or have just recovered from a serious injury, choose a comfy mattress.
6. Manage Stress
In simple words, stress can cause loss of sleep and affect your sleeping patterns negatively to a great extent. In severe cases, stress can transition to insomnia. It is best to check with a doctor if you are suffering from a mental health issue. Try to incorporate exercise in your routine because it can easily declutter your mind from stress and release endorphins hormones. Secondly, try to think all the time positively; otherwise, negative thoughts will take over your mind. Around 500 million people suffer from depression and anxiety disorders, which is why a large part of the global population is affected in different ways.