Sleep is essential because it’s a vital element for the body’s recovery at a molecular level. The body needs all the rest it can get because mental and physical exhaustion can quickly impair bodily functions. Yet, some find it hard to get a full night’s sleep because of various factors. The following are some measures and tips you can try out to get good-quality sleep.
1. Improve Your Circadian Rhythm
Your circadian rhythm is a component of the body’s internal clock, which involves the sleep-wake cycle. A healthy circadian rhythm can restore the body’s energy reserves and extend sleep duration through daytime exposure. Natural light can help the body heal with over 80% elimination of the difficulty of falling asleep. At least two hours of daylight exposure can improve how much sleep you can get.
2. Consider CPAP Therapy
If you have breathing problems, you can benefit from Continuous Positive Airway Pressure therapy. Those suffering from sleep apnea can use Sleeplay CPAP machines and supplies to keep their airways open as they sleep. CPAP machines have masks that cover the nose connected to a hose and a device that blows air. Other than those with sleep apnea, it’s also suitable for infants with underdeveloped lungs. Check with your doctor about this type of therapy to determine if it’s right for you.
3. Keep A Sleeping Schedule
The body needs at least seven hours of sleep, and getting to bed at the same time every night helps your body settle on its natural sleep-wake cycle. There should only be a difference of one hour with regards to what time you prefer. Adapting to a routine should help your body determine when it’s time to get some rest. If a considerable time has passed and you have not yet fallen asleep, try to relax by reading or listening to music until you feel tired enough to go to bed.
4. Avoid Stimulants Before Bed
Caffeine is a known chemical that can keep you awake at night. Beverages that contain caffeine are coffee, soda, chocolate, and soda, among others. It’ll help you sleep more comfortably if you stop having any of them four to six hours before bedtime. Smoking and alcoholic drinks may also limit your sleep duration, so it’s best to avoid them altogether and see the difference for yourself.
5. Take A Nap But Only A Little
Napping during the day can help you compensate for lost sleep. You can even take power naps after working out. But naps should only be up to 20 minutes at the most. Anything more than is already sleeping during the daytime. That could make sleeping at night worse because your energy has been filled already. Take a nap if you need to, but ensure that you won’t go overboard and wake up when you set up the alarm.
6. Keep Blue Light Away During Bedtime
If you find it difficult to fall asleep, using your smartphone or your computer to initiate sleep is a bad idea. Blue light emits wavelengths that can influence your sleep-wake cycle. Instead of falling asleep, you’ll still find yourself awake and alert. You’ll be surprised that an hour or two has passed, and you’re still using the device late in the evening when you should be asleep.
Cut back on using devices about two to three hours before bedtime to get better sleep. You can help yourself by setting the alarm to remind you that it’s time to quit using them in preparation for bedtime.
7. Turn The Temperature Down
A comfortable environment is essential to getting the quality of sleep you want. The cool temperature can help you wind down at 65°F (18.3°C). The body temperature turns down when it’s asleep, and the coolness of the room can help you get a longer duration of sleep without waking up. It has much to do with your circadian rhythm because heat escapes your body from bedtime to 5am. The calm environment reduces your core temperature, and anything higher or lower than the mentioned ideal temperature can interrupt your sleep. Too much heat or cold is uncomfortable to the body and causes sleepless nights.
8. Exercise To Regulate Sleep
Exercise can also make a difference in how you sleep. You don’t even need to wait long before you see the difference. Any type of exercise that raises the heart rate can create the right conditions for your brain and body to fall asleep easily. But the timing of the exercise matters as well. Physical activity releases endorphins that can keep the body alert. Stick to a 30-minute workout routine at a schedule you can maintain, preferably at least two hours before bedtime so you give your body enough time to wind down.
9. Avoid Sleeping After Dinnertime
A full stomach can easily make you drowsy, and giving in to the temptation to sleep right after can spell trouble. Digesting food releases insulin, and it can influence your circadian rhythm. You may feel drowsy after dinner, but it’ll interrupt your sleep a little later. It’s also unhealthy since there’s evidence that going to sleep after eating can confuse the body. Breaking down food won’t be as efficient for late-night eaters, so it’s easy to gain weight.
To avoid untimely sleeping, do light activities that will help you prepare and give time to digest the food in your stomach. You can call a friend, finish your homework or office work at home, walk your dog, or complete some chores until it’s finally your bedtime.
10. Take Pain-Relieving Steps
If you’re having trouble sleeping because of pain, take painkillers or use memory foam pillows. There are therapeutic pillows that help align your neck, spine, and shoulders. Place smaller ergonomic pillows between your knees to prevent rubbing. Changing your mattress may also help you sleep better at night. There are mattresses with varying lifespans as well. Innerspring mattresses only last up to seven years, while latex variants can go past a decade.
If you feel that it’s compromising your comfort no matter what sleeping position you take, it’s worth replacing it with a better variant to suit your needs.
Sleep, or the lack of it, heavily influences your energy level and mental acuity for the next day. Some people may get by with little sleep, but not everyone has that ability. It can affect your overall health and lower your resistance to sickness if you don’t have enough time to recharge. Getting enough sleep helps your body get ready for the next day’s tasks so you can be at your best.