Sleep Guide 101: 6 Tips to Boost Your Sleep Quality
by Garima Sharma MsA perfect night’s sleep is still a dream for
many of us. Even after an exhausting day, when you finally get to bed, you find
yourself staring at the ceiling, unable to fall asleep. The next morning you
find yourself cranky and unable to perform tasks efficiently. You aren’t the
only one who is suffering from a decline in sleep quality and quantity, and studies reveal that many people regularly get poor sleep. In this blog
post we reveal some evidence-based tips that help you get a perfect night’s
sleep.
1. Get more sunlight
Being exposed to sunlight every morning is known
to improve sleep quality and length of rest. If you are facing sleep issues or
insomnia, this can help get your circadian rhythm back on track. Our bodies
have a natural time-keeping clock that tells us when to wake up and be active
(when the sun is out) and when to go to sleep (when night falls) this is known
as the circadian rhythm. So when you get some sunlight in the morning, your
brain, body, and hormones are stimulated to make you stay awake in the day and
naturally telling you it’s time to sleep at night. Sunlight improves energy during
the daytime energy and the quality of sleep during the night. According to a
study, exposure to daytime reduces the time it takes to fall asleep by 83%.
2. Limit blue light exposure after sunset
While being exposed to sunlight during the day
is good for you, being exposed to bright light during the night has the
opposite effect and can keep you lying awake for hours.
This is also largely due to the impact of light
on your circadian rhythm, that tricks your brain into thinking it is daytime.
This reduces the secretion of sleep hormones like melatonin that are
responsible for relaxing you and putting you into a deep sleep.
Being exposed to blue light which is emitted
from devices like smartphones and laptops (basically all screens) can
especially disrupt your internal clock.
To overcome this you can try:
- Stop watching TV and keep your room in complete
darkness at least two hours before heading to bed
- Wearing glasses
that block blue light
- Using apps such as flux to block blue light from
screens
- Put your devices in reading mode/night mode if you must
use them
3.Fix mid-day naps to 25 minutes
Taking long naps in the daytime impairs sleep
quality. Sleeping in the daytime can mess up your internal clock and cause you
to struggle to fall asleep at night. If you can’t function without a nap, try
napping between 1 pm to 3 pm. Napping at this ideal time for 25 minutes or less
can boost memory, improve alertness and make you more productive. Longer naps
closer to bedtime can negatively affect your health and sleep quality. Drinking
a cup of coffee immediately before napping can also naturally wake you up
within half an hour.
4. Limit caffeine consumption
I’m sure trying to make through the day without
consuming caffeine is a nightmare for most of us. Although caffeine can enhance
your focus and stamina, when consumed later in the day, it stimulates your
nervous system and makes it difficult for your body to naturally relax at
night. In fact, consuming caffeine up to six hours before bed can significantly
affect your sleep quality as the effects of caffeine linger in your system for
at least 6-8 hours later. If do you crave coffee in the late afternoon, sip on
decaffeinated coffee or try herbal teas or a warm glass of milk instead.
5. Have a consistent sleep and wake-up time
Try getting in the habit of waking up and going
to bed mattress at similar times (yes, even on weekends). When your body gets used to a
regular sleep/wake cycle, the circadian rhythm sets itself on a loop and aligns
with the sunrise and sunset. In due course, you won’t even need an alarm to
wake you up! Consistent sleeping and waking benefits your long-term sleep
quality. You can start by waking up at the same time every day as we cannot
control when we fall asleep but we can make sure to wake up at the same time by
setting an alarm.
6. Try taking Melatonin supplements
Melatonin is a sleep hormone that is naturally
produced by our bodies as night falls. It signals that it is time to sleep by
promoting relaxation and it regulates your sleep cycle, however, its balance
can be easily disrupted. Taking Melatonin supplements can help bring it back in
order. Start with a low dose (1- 3 mg) and assess your tolerance, you can then
increase it slowly as needed. Take a supplement around 30–60 minutes before
heading to bed. Healthvit and Himalayan Organics Melatonin supplements are
available online. However, it is still advised to consult your doctor before taking
any form of supplements.
Conclusion
Healthy sleep habits or good sleep hygiene can
make a big difference in your quality of life. But, more than 30% of adults
struggle to get the sleep they need making it critical to practice a relaxing
bedtime ritual like a warm bath or even foot soak. It can do wonders to
de-stress your body. It is better to refrain from activities that can cause
your brain to get excited like watching your favorite show on Netflix, making
it more difficult to fall asleep. Lastly, make sure your bedroom has the ideal
sleep environment, and your mattress and pillows are comfortable and
supportive. Making sleep a top priority is the first step to leading a healthy
and happy life. So, don’t hesitate to contact a professional if your insomnia
persists.
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Created on Jan 30th 2020 05:27. Viewed 574 times.