Do you spend most of your nights tossing and turning in bed? Well, you’re not alone, and there are many other people who have trouble sleeping. From everyday work stress and family responsibilities to illnesses, there are a lot of factors that contribute to poor sleep. While pharmaceuticals seem like the only thing helping at peak hours, you can’t really rely on medications to get long-term relief.
So, how does one get a good night’s sleep? Well, we are here to help. This article discusses the top effective and proven ways you can improve your sleep patterns and get your life back on track.
Follow the Same Sleeping Schedule
Do you have the same sleep-wake cycle, or do work deadlines make you sleep at any hour of the day? If the latter is the case, you have a poor sleep cycle. You must follow the same sleeping routine as it promotes consistent and restorative sleep and provides signals to your body to sleep and wake at the same time every day.
Our bodies have circadian rhythms, and the sleep-wake cycle is also a part of the rhythm, a 24-hour running cycle that is a part of the body’s internal clock and helps run essential functions and processes.
Watch Your Eating Habits
A grumbling stomach can distract you from sleeping, and so can a full belly. Make sure not to have a heavy meal at least two to three hours before going to bed.
If you are feeling hungry at night, try to eat a light meal like a bowl of oats or just an apple. Additionally, avoid foods that make you feel drowsy and sleepy.
Different studies have shown that engaging in moderate to vigorous aerobic activity can pump the amount of slow wave sleep. Slow wave sleep means deep sleep, which allows the brain and body to rejuvenate, making you feel energetic the next day.
Moreover, exercising releases endorphins ( natural painkillers produced by the body) which can help stabilize your mood and enhance the working of a cognitive process that puts you to sleep.
Create a Peaceful Environment
The atmosphere of your surroundings has a great impact on your mental health, including your mental ability to go to sleep. A messy room filled with objects lying here and there will indirectly make you feel irritable, affecting your mood and sleep.
However, a clean and hygienic space will trigger positive reactions in your brain, making you fall asleep within a few minutes. So, next time you go to bed, make sure to organize and declutter the space.
CBD or cannabidiol is one of the many compounds found in cannabis plants and is used widely for an assortment of medical benefits. The major reasons why people consume CBD are for pain relief, anxiety relief, and improved sleep.
Among the many different CBD products available in the market, most people prefer edibles (mostly gummies) as they are convenient and taste pretty good. One should buy gummies from a reputed CBD gummies online shop which provides third-party lab test certifications and have positive customer reviews.
You can take one or two gummies for half an hour before going to bed. Also, if you are a beginner who has never consumed any CBD product before, ensure you start low with your dosage.
While napping is a great way to compensate for lost sleep and get rid of your drowsy mood, it can actually make things worse if you have trouble sleeping at night. You can either completely skip taking naps throughout the day or limit your nap time to 15-20 minutes once a day.
If you have a habit of taking regular naps, you might find it hard to skip naps, but eventually, it will help you get used to a regular sleeping routine.
Avoid Alcohol or Caffeine Before Going to Bed
While that one glass of red wine might make you feel sleepy at night, it can actually end up snatching away a good night’s rest. The same is the case with caffeinated drinks. If you are planning to work late at night, caffeine might be a good option, but if you’re lying in bed waiting for sleep after having a cup of coffee, that’s not going to work.
Moreover, avoid taking acidic juices at night as they can cause heartburn and disrupt your sleep pattern.
Getting quality sleep of 7-8 hours every day is crucial for the healthy functioning of your body. Follow the above-mentioned tips for improved sleep.