If you want better sleep then you should read below and learn more on how to achieve it.
1 Optimize Your Bedroom For Sleep
Sleep can be somewhat elusive, especially if your sleep environment isn’t conducive enough. Creating a comfortable and soothing bedroom environment can, however, make sleep more enjoyable. Here are a few tips on how to make your bedroom sleep-friendly.
a Turn off all the lights: Make sure the bedroom is dark enough whenever trying to sleep. Consider investing in blackout curtains or a sleep mask if there’s invasive light. Making the room dark will help improve the release of sleep hormones.
b Dampen any noises: Do you live in a noisy neighborhood? If yes, consider investing in a white noise machine, a fan, or even better earplugs. Drowning the noises will make sleeping and staying asleep much more effortless.
c Keep the bedroom cool: Make your bedroom cooler than other rooms. Experts recommend setting it a few degrees lower, preferably 68 degrees Fahrenheit, to promote sleep.
d Invest in a comfortable mattress and beddings: How comfortable is your bed/mattress. If not, then consider investing in a more comfortable and supportive bed. Read these customer reviews about Made Trade. Although a significant investment, going for the best quality bed can make your nights more enjoyable.
e Valerian root and other similar supplements can be helpful to relax you and help you fall asleep. It could be worthwhile investing in some of these supplements.
- Have A Regular Sleep Schedule
Make a habit of going to bed and waking up at the same time every day. This will help keep the circadian rhythm in check, making it easier to drift to sleep each time you hit the blankets. According to sleep experts, irregular sleep cycles can/do interfere with melatonin production. Inconsistent melatonin production translates to poor sleep cycles and sometimes no sleep at all. Keeping a consistent sleep cycle will also help the body regulate the production of hormones responsible for controlling sleep and wakefulness. Here are a few tips on how to keep a regular sleep schedule:
i. Have a fixed wake-up time: What time do you wake up every morning. Depending on your schedule, most people prefer to wake up at 6 in the morning to prepare for work. Make this your daily wake-up time regardless of the day (holiday, weekend, or not.).
ii. Allocate enough time for sleep: The average healthy adult needs at least 7 hours of sleep every day. That said, you want to ensure you get at least 7 hours of sleep and not more than 8 for a healthy sleep cycle.
iii. Make gradual adjustments to your sleep schedule: If you have to adjust your sleep schedule to accommodate changes in your work times or travel, you then shouldn’t do it abruptly. Little adjustments of say 1-2 hours will enable your body to readjust quickly.
- Increase Your Exposure To The Morning Sunlight
Soaking in the morning sunshine not only improves your wakefulness but your quality of sleep at night. The natural morning sunlight helps reset the internal clock, enabling the body to cut down on melatonin production and trigger increased body activity. Resetting the circadian rhythm also helps activate other essential processes and functions as well.
The morning sunshine helps trigger increased production of cortisol while inhibiting melatonin in the process. Cortisol is the hormone responsible for increased heart rate and various other functions of the body. This explains why basking in the morning sunshine leaves you feeling energized, ready to take on the day’s events. Unknown to many, allowing the morning sunshine to soak in does help reduce sleep disturbances and improve your overall health. It also reduces the risk of sliding into depression later in the day. Add a few exercises in the morning, and most of your sleep woes will start to fade away.
According to research, the amount of morning sunshine one gets, translates to an equal number of restful sleep at night. In another study, researchers were able to determine that basking in the morning sunshine does help reduce stress and depression levels and contributes to good quality sleep at night. You, however, do not have to depend on the natural sunlight to experience these benefits; artificial light sources mimicking the sun’s spectrum do come in handy too. Consider investing in these to use during winter.