It is obvious, how you are going to feel if you had a bad sleep the previous night. You will be feeling sluggish the whole day and suffer to concentrate on your work. Poor or inadequate sleep is linked to many other problems such as a decline in the immune system, increase in blood pressure and risk of diabetes and many other health issues.
If you are struggling to have a good night sleep even though you sleep for long hours, maybe you are just sleeping wrong. Find out the way to sleep right and better naturally.
Tip 1: Sync with your body's natural sleep-wake cycle
Syncing with your body’s sleeping and waking cycle is the most effective strategy for getting a better sleep. A regular schedule can benefit you with a more energetic and refreshed mind than sleeping for the similar number or more but at different intervals.
- Try going to sleep and getting up at the same time regularly.
- Avoid sleeping too much at odd hours on weekends.
- Limit taking naps for long hours.
- Avoid sleeping right after-dinner.
Tip 2: Control Contact to light
Melatonin is a natural hormone that can control the sleeping and waking process. The brain produces more melatonin at dark making you drowsy and in light regulates wakefulness.
During the day
- Expose yourself to sunlight when you wake up in the morning.
- Spend more of your time outside in daylight.
- Let in natural light as much as possible into your workspace and home.
- Avoid intense before bedtime.
- Avoid reading using backlit devices.
- Make sure your room is dark when you sleep.
- Maintain the lights low while getting up in the night.
Tip 3: Exercise regularly
It is evident that those who exercise regularly get better sleep than those who don’t. Exercising regularly can reduce sleep apnea and insomnia as well as boost the time spent in deep, healing stages of sleep.
Tip 4: Be smart about what you eat and drink
Your eating habits play a vital role in offering you better sleep, especially the hours before your bedtime.
- Reduce nicotine and caffeine.
- Avoid having heavy meals at night.
- Avoid consuming alcohol before going to bed.
- Cut back on refined carbs and sugary foods.
Tip 5: Improve your sleep environment
A quiet and calm bedtime practice sends an influential signal to the brain to relax and release the stress.
- Keep the noise down.
- Keep the room cool.
- Make sure the bed is comfortable