The secrets to a healthy, happy life don’t rest only on diet and exercise. You also need to get a good night’s rest. Research has shown that our brain function, hormone, and exercise performance are all tied closely to the length of hours we can sleep. The longer we sleep, the better our performance and vice versa.
Over the past years, millennials have experienced a decline in the quantity and quality of their sleep, caused by varying reasons. If you’re one of such individuals looking for evidence-based tips to sleep better at night, this article is for you.
As much as possible, avoid going to bed at the extremes of the spectrum; hungry or stuffed. Make sure that any heavy meal is consumed hours before bedtime, as doing the opposite might leave you bloated and restless, which will keep you up at night.
It also helps to make use of supplements. Various supplements like Cannabidiol (CBD) might be able to help you sleep. Many people swear by its effectiveness for anxiety and insomnia, and you can easily purchase them online. A quick search for “best CBD gummies in the UK” will deliver some viable results if you live in the area. That being said, there aren’t enough studies to support any major claims for CBD, and it always helps to consult with a doctor before consumption of CBD products.
During the day, try to increase your exposure to natural sunlight. Our bodies work with the circadian rhythm—a natural time-keeping clock that affects our hormones, brain, and body. This rhythm helps us stay awake and sends signals to our bodies to let us know when it’s time to sleep.
Staying exposed to natural light keeps your circadian rhythm in good health, and this, in turn, improves your sleep quality at nighttime. Studies have shown that exposure to the sun for two hours a day increases your overall sleep time by two hours and your overall efficiency by 80 percent.
Sleep schedules aren’t only for newborns and toddlers going through sleep training. Everyone needs up to eight hours of good sleep to be fully and highly functional. Suppose you go to bed and wake up simultaneously every day, even on weekends. The art of consistency helps you build your sleep cycle, which is essential to always ensure you get the right amount of sleep.
Do something relaxing before bedtime and ensure that the activity has nothing to do with blue light exposure. Electronic devices emit blue light. This includes phones, tablets, computers, and more. These lights can alter the behavior of our circadian rhythm and put our bodies in disarray, resulting in poor quality sleep. If you must use these devices, be sure to wear blue light blocking glasses or install those apps that block blue light. Your best bet, however, is to stop using these devices at least two hours before bed.
Stress comes in many ways, and it can affect your bedtime and the quality of sleep you get. Limit your worries or find a form of release before your bedtime. You can journal your concerns and worries and set that aside for tomorrow. Also, try to engage in stress management activities such as setting priorities, getting organized, and meditating.
If you still struggle with sleep, you might need to talk with a doctor to find the cause. Having a good night’s sleep is possible for all of us; we only have to work at creating a conducive environment where we can relax and unwind with ease.
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