Getting a proper night’s rest is important for physical and mental health. Unfortunately, many people in the UK and around the world have trouble sleeping. In addition, anxiety, depression, and sleep disorders are common. These conditions make it very hard to get restful sleep. If you are looking for some tips to help you sleep better, you’ve come to the right place.
Poor sleep may make you vulnerable to heart disease, diabetes, obesity, and many other physical health conditions. Your mental health may also suffer with increased chances of depression, anxiety disorder, suicidal thoughts, and irritability. And you may even face trouble with your learning capabilities and memory.
Below are a few simple tips to help you sleep better and to ensure that you get quality rest.
Sleep at Night
Sleeping at night and waking early in the morning is one of the hardest things to do in today’s world. Nightlife has become such an integral part of our lives that doing fun activities in the day doesn’t hold the same appeal. We go to clubs, have dates, enjoy celebrations, visit the cinema, and do so much more at night. However, this obsession with nightlife is hurting our health in subtler and sinister ways.
Most animals function on a strict circadian rhythm and humans are no different. Evolution has made us creatures of the day and sleepers of the night. Going against our nature is harmful. Multiple scientific studies corroborate our need for sleep is better satisfied during the night.
Get natural sunlight during the day
Getting plenty of natural sunlight can help you sleep better. Your body has a built-in biological clock. It affects your brain by telling it when it’s time to wake or sleep. Getting natural sunlight during the day keeps your internal clock healthy. It improves daytime energy and the quality of nighttime sleep. Even people suffering from insomnia may feel a noticeable improvement in their sleep if they start getting regular sunlight.
Keep the lights dim at night
Surrounding yourself with bright lights in the night tricks your internal biological clock into thinking it is still daytime. As a result, your body doesn’t release the sleep hormones which makes it harder to sleep at night. Blue light emitted by LEDs and your cellphone is the worst in this regard. Make sure to keep yourself away from bright lights at least 2 hours before bedtime to get a deep sleep.
Avoid drinking coffee or other stimulants in the evening
Coffee, tea, and other stimulating beverages are very popular among the populace. These drinks help increase focus and energy. However, using these drinks in the evening is very harmful to your sleep cycle. Stimulants charge up your nervous system and drive away the drowsiness. To help you sleep better, avoid drinking them after 4 p.m. to increase your sleep quality.
Cut down your daytime naps
Research suggests that sleeping for half an hour during the day may help with concentration and mental health. However, sleeping any more than that may have the opposite effect. Taking long daytime naps will make it harder to fall asleep quickly during the night. You may spend a long time tossing and turning in your bed at night. It would be best to not sleep in the day at all if you cannot carefully manage the timings.
Make a schedule and stick to it
Creating a nighttime routine and a sleep schedule that you stick to will also help you sleep better. Try to sleep and wake up at the same time every day. Your body’s internal clock works best when you align yourself with the sunrise and sunset. Irregular sleeping pattern is damaging to your internal clock and merely serves to confuse it. In time, you will notice yourself getting up early with the sunrise without needing an alarm clock. That’s when you will know your sleep schedule has reached maximum efficiency.
Buy a melatonin supplement for better sleep
Melatonin is the chemical your body naturally produces at night to help you sleep better. This chemical is deeply tied to your body’s internal clock. Taking Melatonin in supplement form can not only help you develop a better sleep schedule but it can also help you sleep better. You can instantly fall asleep at night after taking it and wake up early full of energy. You can purchase melatonin from reputable online pharmacies such as medambien.com to aid with your sleep.
Avoid alcoholic beverages
Alcohol has many negative impacts on health and sleep problems are merely one of them. Alcohol messes with your internal biological clock, disrupting the hormonal release. You may pass out from drinking too much but the hangover in the morning will tell you it was not a restful sleep.
So to help you sleep better, try to limit alcohol intake to weekends or parties. Stop drinking even a single glass during regular weekdays to maintain a quality sleep cycle.
Improve your bedroom
Your bedroom plays a large role in how well you sleep. Luckily there are several simple things you can do to create a cozy bedroom that is conducive to high-quality sleep.
Make sure there are no external lights and noise in your room during nighttime. Traffic noise or bright billboards disrupt your sleep quality. Whereas a quiet bedroom can help you fall asleep quicker and help you sleep better.
You can also set the room temperature to 18-20 degrees Celsius for optimal sleep. Use an air purifier if you live in an area with poor air quality. Decorating your room with some indoor plants may also help with sleep. Make sure your bed and pillows are comfortable.
Avoid eating late
Eating a large meal before bedtime can disrupt the quality of your sleep. It may trick your body into producing less Melatonin, making it harder to fall asleep. Drink some soothing tea instead to help you sleep better. Mornings are the best time for heavy eating, not the nights.
Have an active lifestyle
Playing sports, running, swimming and other physical activities drain your body of its excess energy. You get the best sleep when you are physically tired from all the exercise. Our modern lifestyle is unsuitable for physical activities. But merely running for half an hour in the morning can be enough to improve your sleep quality. Please remember to not exercise vigorously when it’s near sleep time. Otherwise, your body may be too hopped up on adrenaline to fall asleep quickly.
Last word
Getting enough sleep is very important for better physical health. Research suggests you need 6-7 hours of uninterrupted sleep every day to function properly. It helps reduce the risk of heart disease and diabetes. But its most important benefit is maintaining good mental health. Using these tips will help you sleep better. They are important for your well-being and can help you become a better person for it.