Lack of sleep at night is not only frustrating but dangerous to your health. Additionally, you work better, feel active, and make the right decisions after you have had a good sleep at night. Rest is a powerful biological function in the body.
Lack of which could lead to many health complications such as anxiety disorders and fatigue. For this reason, you should try your best to have adequate rest to curb sleeping problems and keep your mind alert when need be.
Luckily, it is possible to evade some of the issues that lead to such problems and make your nights better with quality sleep.
Read on to know some ways to improve your sleep at night, thus promoting better health and improving how your body and mind feel and acts during the day.
1. Control Light When Sleeping
Hormone melatonin controls your sleeping and wake-up cycle in the body. Exposure to light controls the melatonin hormone.
The body produces more melatonin when there is dark and less melatonin when there is light. The more the production of melatonin, the less active you will be, thus making you sleepy.
With this in mind, expose yourself to sunlight and allow enough natural sunlight in your workspace during the day to reduce melanin production and keep you active.
On the other hand, when you are sleeping, make sure that you sleep in a dark place. You could consider using a sleeping mask or heavy curtains to block sources of light. In case you wake up at night, keep the lights low to help you quickly fall back to sleep.
2. Improve Your Sleep Environment
The environment where you sleep also determines the quality of sleep that you will have. When you have a pleasant and peaceful sleeping environment, the brain relaxes, helping you to fall asleep quickly.
For this reason, when sleeping, ensure that you keep off the noise around your bedroom. In case there are some unavoidable noises, for instance, from neighbors, use a fan or sound machine to mask them.
Additionally, ensure that your sleep environment is relaxed and has adequate ventilation. Extreme temperatures will interfere with sleep quality.
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A comfortable bed will also help you have a good sleep. Therefore, make sure your bed is big enough to allow you space to stretch and turn.
It is also advisable to train your brain that your bed is to rest. Avoid doing any other practices in the bed, such as working or using your phone to play games.
3. Use the Body’s Natural Sleep-Wake Cycle
Naturally, your body has a sleep-wake cycle. For you to increase the quality of sleep, it is advisable to keep in sync with this natural cycle.
By following this regular cycle, you wake up feeling well relaxed and refreshed as compared to how you will feel when you sleep the exact hours but at different times. Therefore, try and go to sleep and wake up at a specific time every day.
Additionally, have a proper napping process whereby you should limit your naps to at most 20 minutes.
It is also advisable to fight drowsiness that may catch up with you before bedtime by keeping yourself busy. Giving in to this drowsiness will make you wake up in the middle of the night and it will be tricky going back to sleep.
4. Clear Your Head When Sleeping
According to research, worry, anger, and stress are some of the reasons for poor sleep. For this reason, to help curb your sleep problems, it is advisable to manage the overall stress levels.
You can also come up with some bedtime routines to help you relax and reduce thoughts such as taking a warm bath and listening to soft music, among others. The problems and thoughts that you have in your head during the day will also determine your night.
Therefore, avoid overstimulating your head during the day by taking breaks from your usual day-to-day tasks.
You can involve interrupting tasks such as checking your emails or getting to some social media platforms. This will help clear your mind, thus allowing you to have a good sleep at night.
5. Watch Out What You Eat and Drink
The foods that you take determine how many functions in your body will work out, sleeping included. For this reason, to help improve your sleep, avoid heavy meals when going to bed, especially acidic and spicy foods.
These cause stomach upsets, thus interfering with your sleep. According to research, caffeine and nicotine are also not advisable before going to bed. These are stimulants, thus make you sleepless.
6. Exercises During the Day
When you exercise, you feel less sleepy during the day, thus have a high quality sleep at night. Regular activities also reduce symptoms of insomnia and sleep apnea.
However, avoid excess exercising as this will end up causing more harm than good. Additionally, make sure that you workout at least three hours before bedtime.
Though lack of sleep is an ignored condition, it at times needs medical attention. However, you seek medical care after you have tried other methods and turn out to be futile.
When treating insomnia, over-the-counter drugs are not advisable. These are commonly known as sleeping pills, and they end up causing more harm than good. Instead, visit a doctor and explain the issue for you to get the most and most professional help.
Visiting a doctor will also help avoid cases of extra dependency on the drugs, especially after you have stopped taking them. Here the doctor will prescribe sleep stimulating drugs such as Zopiclone.
Inadequate sleep is a problem common to many people. Fortunately, there are many ways through which you can solve this issue and enjoy the time that you spend in bed.
However, for you to be in a position to curb your sleep problems, you need to know some of the reasons which lead to insomnia and avoid them. Use the information above to understand how you can solve sleep problems.