1. Maintain A Healthy Circadian Rhythm
The circadian cycle is the body’s internal processes that regulate sleep-wake cycles, which reset every 24 hours. It is also responsible for regulating body temperature, hormones, and blood pressure among other processes that affect a person’s sleep-wake cycles. Maintaining a healthy circadian rhythm holds the key to enjoying a good night’s sleep and waking up feeling rested. One of the recommended ways to do this would be to have a specific time for going to bed and waking up. You also want to go to bed when naturally tired, as doing this increases your chances of falling asleep almost immediately. You also want to make a habit of exposing yourself to the natural daylight after getting out of bed, preferably in the morning. Exposure to the sun’s rays helps reset the circadian rhythm and increase the production of hormones that support wakefulness.Â
2. Avoid Bright Lights Moments Before Bedtime
While it would be advisable to let some sunshine on your face in the morning, it wouldn’t be wise to expose yourself to the same or other bright light sources a few hours before your bedtime. The bright light tricks the mind into thinking it is daytime, thus increasing the production of cortisol, the hormone responsible for wakefulness. Limiting your exposure to such bright lights encourages the body to produce melatonin, the sleep hormone. Consider avoiding computer screens, phones, and tablets 2 hours to your bedtime. These screens, in particular, emit blue light, which might affect your ability to fall asleep. Be sure to use blackout curtains and blinds in the bedroom to keep external lights out, or even better, wear a face mask.
3. Eat Foods That Promote Sleep
Adding foods that promote sleep to your diet plan can help improve your sleep patterns, especially in the evening. Foods such as warm milk, turkey, banana, nutmeg, and cinnamon pack are rich in nutrients that promote and induce sleep. You, however, don’t want to overfeed on the same, as doing so will only make the condition worse. Be sure to drink enough water at least 3 hours before bedtime as well. Limiting stimulants, especially caffeinated teas, coffee, soda, and chocolate to morning hours can work wonders too.
4. Stay Active
Leading a sedentary lifestyle can take a toll on your ability to sleep well at night. Staying active, on the other hand, even with the lightest of exercises, can prove quite beneficial to your overall health and even better for your sleep quality. You don’t necessarily have to sign up for the gym; a 15-minute walk in the morning, taking the stairs, or even going for an evening swim, is enough to keep the heart pumping and blood moving. Deep breathing exercises and light yoga in the evening works too.Â
5. Create the Ideal Sleep Environment
None of the steps and tips outlined above will work if the sleep environment is wanting. The first step to a good night’s sleep is creating a perfect sleep environment. The simplest way to do this is to block out all unnecessary sounds and noises (using a white noise machine), then invest in good blackout curtains, and ensure the bed is as comfortable as possible. You thus want to invest in a comfortable bed and mattress, read these Forty Winks mattress reviews, and set the temperature a few degrees lower. The lower temperature will help the body cool down and drift to sleep easily.