Getting sufficient sleep is the best way to heighten both your physical and mental life. If you don’t sleep for eight hours every day the chances are that you feel tired during the day, you are overweight and have emotional imbalances. However, you don’t have to bother because you can make adjustments to your daily routine to enhance your sleep, cognitive ability, and emotional balance. Additionally, you will feel more energetic throughout the day when you get sufficient sleep. Discussed below are steps to getting a good nights sleep.
Regulate your exposure to light
Your sleep cycle is regulated by a hormone by the name melatonin whose levels are determined by exposure to light. When it’s darker, your body produces a lot of melatonin making you sleepy. On the flipside, when you are exposed to light its production significantly declines to make you feel awake. So avoid using your phone, computer or tablet one or two hours before retiring to bed because the blue light they emit will rob you of your sleep.
Folks who exercise regularly receive better sleep at night and stay alert during the day. Studies show that frequent exercise relieves the symptoms of insomnia as well as sleep apnea and raises the hours that you spend getting deep and restorative sleep. When exercising be patient and develop a workout habit that lasts. Try as much as possible to work out at least three hours before sleeping. If you still struggle to get the sleep you can do your workouts even earlier.
Eat and drink smart
What you eat throughout the day will determine how well you sleep, particularly just before you retire to bed. Avoid eating foods or drinks that contain caffeine and nicotine because studies reveal that they can affect sleep up to twelve hours after use. And that is not all. You should stop taking big meals at night and reduce your intake of sugary foods during the day because they can make you have a sleepless night.
Upgrade your sleep environment
You should sleep in an environment that is noise free. If you cant, eliminate the noise from traffic, neighbors or other people in your household you can try using a sound machine. Furthermore, make sure that your room is cool and well ventilated. If your bedroom is too hot or cold, the chances are that it will affect the quality of your sleep.
Keep a routine
Just like you have a work out routine or a diet plan, you should keep a routine if you want to assure getting sufficient sleep daily. GFor instance, you can take a warm shower, read a book, or drink non-caffeinated tea before sleeping. Whatever you decide to do you must always remember that consistency is the key to success.
It’s true that most of us have a busy life. With multiple priorities pulling us towards every direction, a lot of people tend to sacrifice sleep. Unluckily, an unhealthy night of sleep can have lasting effects apart from physical tiredness. Note that sleep functions as prime recovery time for your brain and body. Hopefully, the steps as discussed above will help you to sleep soundly.