Quality sleep has become rare in the last few years. Why do so many adults deal with sleep issues and complain about the poor quality, fragmented sleep, or no sleep at all? It is sometimes caused by a medical condition. However, in most cases, it is because of the lifestyles that we live. We work long hours, deal with hectic schedules, don’t do enough exercise, forget about the importance of rest, drink too much caffeine and alcoholic beverages, and eat too much junk food. These all add up and lead to the inability to fall asleep or the inability to stay asleep for long cycles. If you feel that your body and mind are overwhelmed by your lifestyle in the past few years, an immediate change is a must. Do regular exercise, opt for a healthy diet, and try some tips and tricks for improved sleep. Poor sleep has immediate effects on your hormones, your brain function, and your physical performance, so don’t ignore the problem. Address it as fast as possible, and improvements will quickly appear. Here are a few things that you can immediately apply for a better night’s sleep.
1. Increase bright light exposure during the day. The circadian rhythm is your body’s natural time-keeping clock. Your brain, body, and hormones are controlled by it. In simple words, the circadian rhythm tells your body when the time to stay awake is and when is the moment to go to sleep. The circadian rhythm is kept healthy with the help of natural sunlight or bright light. Expose your body to it as much as possible, and you will easier fall asleep in the evening.
2. Reduce blue light exposure in the evening. Nighttime light exposure tells your body that it is still time to stay awake, so you won’t be able to fall asleep. The exposure to light in the evening reduces the production of melatonin, which is the hormone that helps your body relax and get deep sleep. A few efficient methods to reduce blue light in the evening include not watching TV, using glasses that block blue light, and apps that block the blue light on your smartphone.
3. Irregular or long daytime naps should disappear from the schedule. Even though you feel tired and feel sleepy late in the afternoon, fight it and don’t take a nap. If you do, it shouldn’t be longer than 30 minutes.
4. Try to stick to a sleep schedule. Sleep and wake at consistent times. It will help the body establish a ritual, a schedule that will teach it when the time to sleep comes and when it is time to wake up.
5. Optimize the bedroom environment. There shouldn’t be too much light in the bedroom in the evening, noise should be reduced and a high temperature is disruptive as well. The mattress should be a quality, comfortable one that helps your body relax once you get in the bed. If you know that your mattress is a poor quality one and have been wanting to buy a new one for some time, here are some of the
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