Sleep directly affects the mental and physical health of a person. Poor sleep can negatively impact hormones and the way brain functions. It also increases disease risk in both children and adults.
Better sleep can help you lose weight and exercise properly. Other advantages of getting good sleep include better emotional balance and improved productivity.
According to The Good Body, 30% of American adults suffer from insomnia while 10% of them are suffering from chronic insomnia. The same report indicates that 1 in 4 Americans develop insomnia each year.
Small changes in bedtime habits and daytime routine can have a great impact on how you sleep and can improve your energy.
1 - Stick To A Sleep Schedule
Sleeping at the same time every day (even on weekends) can set your body’s internal clock and could help you fall asleep.
You should wake up naturally if you’re getting enough sleep, but if you need an alarm to wake up, it is a sign that you need to go to bed earlier. It can be very beneficial in the long term. Try to be consistent as it might take a few weeks to build the habit.
2 - CBD Oil- Best Natural Remedy
CBD oil can help in getting better sleep and in getting relief from sleep disorders such as insomnia, sleep apnea, and nightmares associated with PTSD. CBD stimulates the endocannabinoid system which is responsible for regulating the body overall and improving balance. This way CBD oil provides a consistent sleep pattern. A right dose of CBD in daily routines has helped many users in getting stable sleeping patterns. CBD oil also reduces anxiety (one of the reasons for insomnia).
3 - Control Exposure To Light
Natural sunlight or artificial bright light during the daytime can help in keeping circadian rhythm healthy. A study by the National Center for Biotechnology Information suggests that exposure to bright light during daytime improved sleep quality and reduced the time taken to fall asleep by 83%.
The same study indicates that sleep efficiency in older adults improved by 80%. Avoid bright screens 1-2 hours prior to bedtime. Late night television can negatively impact sleep. Blue lights emitted from electronic devices and gadgets can reduce hormones like melatonin which control the quality of our sleep.
4 - Eat Healthy Foods And Exercise
Exercising regularly can make you fall asleep quickly and it also improves the quality of sleep. Vigorous workouts boost metabolism and restore hormones such as cortisol. Avoid caffeine late in the day, it can cause sleep problems if taken 3-5 hours prior to bedtime.
Similarly, if you smoke close to bedtime, it can hamper your sleep. Spicy or acidic foods can cause heartburn and stomach trouble during bedtime, hence it is advisable to avoid heavy and rich foods during night time.
5 - Improve Your Sleep Environment
A peaceful bedtime environment matters a lot in getting quality sleep. A study indicates that 50% of women noticed improvements in sleep quality when noise and light decreased. Try to keep your room dark and quiet.
Try putting earplugs if you cannot avoid outside noise (traffic or noise from neighbors). Also, make sure that the mattress and pillows are comfortable. Ensure that the bed gives enough space to stretch and turn comfortably to avoid neck and back pain.
Good sleep can improve concentration and work efficiency and reduce the risk of heart disease and stroke. It can also improve your immune system. Along with the above-mentioned tricks, taking a relaxing shower 1-2 hours prior to bedtime can also help in getting better sleep.