Sleepless nights can spoil your day, especially if it happens most of the time. A night of uninterrupted, peaceful sleep is crucial for a healthy life. Long-term sleep deprivation can cause many health issues like obesity, depression, restlessness, and sometimes heart disease. Peaceful sleep is requisite to avoid groggy and irritable days. So we need to know proven ways to get better sleep!
A few ways you can adopt in your daily life to enjoy a sound and better sleep.
- Adopt a Consistent Sleeping Schedule
According to research, our body’s circadian rhythm works on a loop that aligns itself with the pattern of sunrise and sunset. For a long-term sound sleep, it is a good practice to be consistent in your sleeping and waking-up time.
If you develop a habit of sleeping and waking up at the same time for more than a week, then after a few weeks, you don’t even need alarms to wake up!
- Increase Your Daylight Exposure
Circadian rhythm is like a natural clock in our body that gives signals to your brain, hormones, and body when it’s time to wake up and when to sleep. Nature has the healing aura for most of our health problems.
Natural sunlight plays a key role in keeping our circadian rhythm healthy. This healthy daytime energy results in improving our sleeping quality and duration.
- Reduce Blue Light Exposure
Just as our circadian rhythm alters our sleeping pattern by using daylight similarly, blue evening light has an impact on it. Blue light exposure in the evening causes the circadian rhythm to make our brain feel that it’s still daytime. Hence affects sleeping at nighttime.
Our smartphones, LCDs, and laptops emit a large amount of blue light, which is not good for our sleeping patterns. You can protect yourself from the hazards of this blue light by using apps that can block blue light in your smartphones or laptops. Make a habit of avoiding any exposure to blue light for at least 2 hours before your bedtime.
- Avoid Consuming Caffeine in Late Hours
As we are all well aware of the role of caffeine to keep our brain active for daytime errands, its consumption during late hours alters the sleeping pattern. It stimulates the nervous system and stops your body from relaxing naturally.
Caffeine can stay propagated in our hemoglobin for almost six to eight hours, so taking caffeine 3 hours before your bedtime can cause trouble in sleeping. Therefore, intake of caffeine is not recommendable during late hours.
- Foods For Better Sleep
Foods high in calcium, magnesium, vitamin B6, and tryptophan should be added to your diet to induce more sleep.
Minerals like magnesium are a remedy for reducing cortisol (a stress hormone) and any inflammation, which helps improve sleep quality.
Bananas, Almonds, nuts, seafood, seeds, and legumes are good sources of natural magnesium.
Low calcium levels have an impact on REM sleep. It can disturb your sleep and makes you toss and turn the whole night. Prefer to add calcium-enriched foods in your diets like dairy products, salmon, and green leafy vegetables.
- Vitamin B6
Before adding Vitamin B6 to your diet, make sure your B6 levels are not high. Otherwise, high levels of B6 can worsen the sleeping disorder. Chicken, turkey, fish, and eggs are good sources of vitamin B6.
Tryptophan is the amino acid that increases our natural sleep-inducing hormone melatonin. Red meat, chicken, cheese, and nuts are enriched sources of tryptophan.
- Meditation and Exercise
Studies have shown that physical activity like developing a habit of exercise and meditation is non-pharmacological therapy for sleep-deprived people. Exercise stimulates our hormones, which improves our sleep quality.
Meditation, breathing, and mantras are the best ways to distract your mind from the stresses that stop you from relaxing and sleeping. They fill up your mind with other things than your anxiety.
But, performing exercise at late hours can have the opposite impact on your sleep quality. So prefer to do exercise during the daytime.
- Cut Off Alcohol and Nicotine Completely
Just like caffeine, alcohol and nicotine act as stimulants and take hours to leave your bloodstream. A small amount of alcohol and nicotine has a disruptive effect on sleep duration and quality. Cut off alcohol and nicotine completely to improve your sleeping pattern.
- Choose Comfortable Mattress And Pillow
Apart from stress and drinking habits, a comfortable mattress and pillow also play a vital role in improving sleep quality. Often we wake up with pain in the back or neck. Blame your pillow and mattress if you wake up tired with a stiff neck!
Your pillow shouldn’t be too hard or too soft. Select a right size pillow to support the natural curve of your neck for a comfortable posture that improves your sleep quality.
- Avoid Eating and Drinking in Late Hours
Some people have a poor habit of eating and drinking at night time. If your stomach is too filled, it will overload your digestive system and leave you restless for the whole night.
Drinking a large amount of fluid at night can lead to nocturia, a term used for frequent urination that affects your sleep quality. Avoid taking any fluids at least 1-2 hours before bedtime.
- Bedtime Healthy Routine
Try to adopt relaxing bedtime habits like:
- Free your mind
- Taking hot shower
- Reading a book
- Lowering the lights
- Keep your room quiet and cozy
As you can see, there are certain ways of improving your sleeping routine. However, a dietary supplement can help you to get better quality sleep as well. Sleep Formula from World-Class Health Supplements is used in order to aid a healthy sleep cycle, better mood, and a night of relaxed sleep. The product is GMP certified and is synthesized in the FDA facilitated laboratories in the USA. Get better sleep with these supplements – for more information, visit the link for the Sleep Formula from World-Class Health Supplements given here.