5 Handy Tips for Good Sleep You’d Wish You’d Tried Sooner
The hours you put in sleep are just as important as the food you eat. If you want your mental and physical health to be in tip-top shape, you need all the top quality sleep you can get. That’s where a couple of bedtime management tips can come in handy.
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- Drop the Caffeine Before Bed
Over 90% of the American population drinks caffeine, published the National Consumers League. But, drinking caffeine 6 hours before sleep can massively reduce your sleeping patterns.
In fact, research shows that a substantial amount of caffeinated beverages prior to a night’s sleep can cause a series of disruptive patterns on REM sleep. It gives the central nervous system and empirical support a quick energy boost, which triggers focus and alertness.
To get the results you are hoping for, try to avoid a cup of coffee or an energy drink before 4 p.m.
Anything later than that is not a good idea. If you really need that taste of caffeine later in the evening, opt for decaffeinated options, like decaffeinated coffee. It can curb the cravings and improve your sleeping habit.
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- Skip the Long & Irregular Naps
Getting a short nap has its perks. It helps relax the body and replenish the energy. It is beneficial for enhancing brain function, improving heart rhythm, and restoring focus.
However, without a proper napping routine or too long naps, you will end up confusing the body’s internal clock. This will disrupt your sleeping routines and you won’t be able to get a shut-eye. To prevent this, opt for short naps during the day. Avoid sleeping too late in the afternoon.
If you want a worthwhile strategy, you will need a proper napping routine. Set up a schedule of when you want to take a nap each day. Pick the time and hour that suits you best or fits with your busy schedule.
Experts recommend napping between 2:00 and 3:00 p.m. With 20 to 30min long naps. Once you start practicing this strategy, you will notice some excellent results.
- Try a Melatonin Supplement to Boost the Odds
Some people lack sufficient melatonin levels in their system. Without this vital sleep hormone, the brain will have trouble relaxing before bed. Based on reports from the National Library of Medicine, melatonin supplements are a popular sleep booster. It can improve the quality of sleep for over 15%.
The great thing about it is that these supplements don’t cause withdrawal effects. So, you can stop taking them whenever you’ve solved the problem.
Tip: If you are traveling all the time, and your body can’t adjust to the constant time zone changes, a melatonin supplement can restore the circadian rhythm in the system.
- Refine Your Surroundings
Did you know that light exposure, warmth, noise, and even furniture arrangement can play a major role in your sleep quality?
That’s right, the environment you sleep in can drastically affect the quality of sleep, particularly deep sleep. The high temperature, constant noises, and distractions keep us awake.
According to a clinical analysis, women who changed their bedroom setup, reduced the noise and readjusted the light, managed to improve their sleep by 50%. This shows just how important it is for you to spend time in an enjoyable space.
So, remove anything that’s making too much noise, add curtains, and rearrange the decorations. Anything that can help you relax is worth the effort.
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- Practice a Pre-Sleep Routine
Ever considered taking a hot bath, listening to music, or meditating before sleep? All of these tactics are practical strategies when trying to soothe the mind.
One of the main reasons you can’t get a shut-eye is because the brain is overactive. It keeps visualizing things that are not real and takes all the focus away. It ends up putting a lot of strain on your emotional well-being and the entire nervous system.
To stop the overactivity, you need something that will take the attention away. That’s where a pre-sleep routine can be helpful. Dedicate at least a couple of minutes to a relaxing technique of your choice. Whether it is yoga, baths, or deep breathing.
Anything that can calm the mind will do wonders for the body. But, for it to work, you have to pay attention to two things – consistency and predictability. You have to practice this routine every day in order for the brain to feel better and the mind calm.
It needs to be predictable otherwise, it will keep you awake and energetic. So, reorganize your sleeping schedule and leave some time for a solid pre-sleep routine.
Getting a good shut-eye is not as hard as you’d think. While it might seem like a difficult problem to overcome, with a handful of tips, you will beat that restlessness in no-time.
Remember, with healthy and regular sleep you will boost your heart health and keep your immune system in excellent shape. Make sure to incorporate all the strategies above if you want to notice an effective change.
Have you tried any of these tips before? Did they work for you? Share your thoughts in the comment section below.