Getting a good night’s sleep is important for your health, level of functioning, and your performance. Research has demonstrated that poor sleep can negatively impact cognitive functioning, energy level, and hormone regulation. The impact of poor sleep habits is linked to increased rates of obesity because of the hormone regulation problem. Because of this, people who have poor sleep habits are likelier to suffer related conditions, including diabetes and cardiovascular disease. While most people understand that getting a good night’s sleep is important, many have trouble being able to fall asleep or remain asleep. Others may have overly busy schedules and have trouble squeezing in enough time for sleep. There are some steps that you can take for better quality sleep that might improve your health, performance, and functioning.
Use bright lights during the day
Your body has a light/dark cycle called the circadian rhythm. When you are exposed to bright sunlight during the day, it helps to keep your internal clock functioning correctly. Exposure to bright light helps to regulate your hormones properly so that your body will naturally tire when it grows dark. If you primarily stay indoors during the day, make certain that you get plenty of light. Keep your shades up to allow sunlight to stream in. You can also buy bright lightbulbs to make certain that you get adequate light during the day.
Avoid caffeine in the evening
Caffeinated drinks are very popular. People use them to wake up in the morning and to continue to help them feel more energetic throughout the day. However, caffeine can disrupt your sleep cycle by making it difficult for you to fall asleep when you drink it at night. You should try to avoid drinking caffeinated beverages after 4 p.m. because the levels of it in your body can stay elevated for up to eight hours. Avoid drinking caffeinated drinks during the evenings so that you can fall asleep more easily.
Take melatonin supplements
Melatonin is a sleep hormone that is naturally produced by the body. During the late evening, your body begins producing more melatonin to signal that it is time for bed. Melatonin supplements are available over the counter, and taking them at night might help you to fall asleep faster and more easily.
Avoid drinking alcohol at night
Drinking alcohol before bed can disrupt your sleep patterns and has been linked with an increased risk of sleep apnea. It also interferes with your body’s production of melatonin, meaning that your body and brain might not receive the proper signals for you to go to sleep. Don’t drink alcohol before you go to bed to enjoy better sleep.
Turn down the thermostat
It is more difficult for people to go to sleep and to remain asleep when their rooms are too warm. The temperature in your bedroom can have a greater impact on your sleep than noise, according to one study. About an hour before you go to bed, try turning the thermostat down to around 70 degrees. This might help you to fall asleep and to stay asleep during the night.
Sleep on a regular schedule
By setting a regular sleep and wake schedule, you can help your circadian rhythm to function better. Try to make yourself go to bed at the same time each night, and set your alarm so that you wake up at the same time each morning. Having a set schedule for sleep can help to regulate your sleep cycle and your body’s production of melatonin.
Engage in relaxing activities during the evening
It’s difficult to go to sleep if you are anxious or your mind is busy working on multiple tasks at night. Choosing to engage in relaxing activities during the evening can help you to destress and to calm anxiety so that sleep will come more easily. Choose an activity that you find to be relaxing, such as a warm bath, meditation, reading a book, or different activities of your choosing.
Try a weighted blanket
An emerging trend in sleep optimization circles is the weighted blanket. These have been used by sleep therapists for years to help kids and adults who suffer from attention disorders such as ADHD and anxiety. A weighted blanket is made with plastic or glass beads sewn into the fabric of the blanket to literally give it more weight. The extra weight has a soothing and comforting effect on users. Weighted blankets are now making their way into the mainstream and users report very positive effects on sound sleep patterns.
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Turn off the blue screen
Exposure to blue light from computer screens and smartphones can interrupt your natural circadian rhythm. You should minimize your exposure to blue screens within an hour or two before your bedtime. You can also use a blue light filter to help to reduce your exposure if you absolutely must use your phone or laptop.
Getting a good night’s sleep is important for your health and wellbeing. However, it can be elusive for many people. By making some small adjustments, you can help to improve your ability to fall and remain asleep. This can help you to feel more rested while increasing your energy level and performance during the day.all the information about that may help you and that will enhance your lifestyle then visit LiveEnhanced.com to explore new and trending things in the world.
