According to a new research which was published in the Wall Street Journal, sleep deprivation of just fifteen to twenty drastically affects your performance – physical as well as mental for the next day. This is a common scenario today as we are getting less sleep, and, it has ideally become a root for many health complications. To begin with, we will try to assess how to sleep better to stay rejuvenated for work and for love.
Here are Top 7 Most Effective Ways to Sleep Better
1. High Time for Bedtime
For many, waking up early and going late to bed is a major reason to why they lack sleep. Therefore, you should fix a time to when you sleep and wake up. We are always accustomed to certain habits in our lives and we can also develop a habit quickly too. You can try sleeping for certain hours out of the 24 hours of one whole day and night.
It is best if you try taking less time to fall asleep. Many people have this certain problem where they are lying on the bed, but cannot sleep, they keep turning side-to-side on the bed, but they still cannot fall asleep. If you are facing such a problem, try to reduce the time of you taking to fall asleep. Stick with a new timing and relax.
There is no need to be awake for a lengthy period if your chores are over for the day. Tell yourself that you will go to bed by a certain time and prepare yourself to follow that. Also, fix the time when you shall wake up. It is best to use an alarm clock for this. Sometimes, we tend to spend more time in the bed after waking up, it is best to avoid that. Once you are awake in the morning, get up straight away and freshen up.
2. Atmosphere to Tranquilize
Your bedroom should have the ambience that will actually make you feel at ease to sleep more easily. You can do one thing: you can browse to YouTube and search for “Soft Ambient Music for Sleeping”; you will find numerous playlists that are constructive to you. Moreover, the room can be dimly lit, with the curtains drained shut and coolly air-conditioned.
You can try practicing breathing exercises or meditate while lying straight on the bed every day. This is actually beneficial and helps you to sleep more peacefully and quickly. Sending your brain to “sleep mode” before even actually falling asleep will greatly benefit you. As through sleeping, you will be able to recharge your body and when you wake up in the morning, you will feel that the sleep was a very helpful one. Learn to ease and lose yourself in the ambience of your room.
3. Changes of Importance
The practices that you start doing to sleep better, never miss or forgo it for even once. More importantly, try to follow this even on your weekends. Weekends are supposed to be when you relax and to relax feeling good will actually have positive effects on your body. If the constant is actually persistent in your life, then you will rest better at night. Priests of the past used to say that one should be before the sun rises as that time, the surrounding is best for both the brain and the body.
Moreover, you should also check your diet as different food has different effects on your sleep. It is best not to go to bed with a completely unfilled or chock-full stomach. Make sure you eat your dinner or supper at such a neither time that you don’t feel full nor feel famished when you are in bed.
4. Manage Exposure to Light
Melatonin is a natural hormone caused by sunlight exposure which helps regulate your sleeping cycle. Your brain gives more melatonin in dark, making you drowsy. But many aspects of current life can change your body’s melatonin production and shift your cycle. You can follow these directions to keep your sleeping cycle on track.
- Expose your body to sunlight every morning. The earlier you can get up, the better it is. Have your morning tea outside or eat breakfast by the sunny window. The sunlight will help you wake fully.
- Let natural light enter your room or workstation as much as possible. Keep the curtains open. If you can place your workstation by the window.
- During the night, try to avoid bright displays before 2 hours of bedtime. The light emitted by your TV, computer, phone or tablet is very disruptive.
- Say goodbye to late-night television shows. The light from TVs suppresses melatonin. Also, many programs are nerve stimulating rather than relaxing. Try to listen to music or audio books.
- When it’s time for you to sleep, make sure that the room is dark enough. Use curtains or shades to obstruct light through windows or wear a sleep mask. You should also cover up electronics which emit light.
5. Avoid Harmful Products to Sleep Better
Do not ingest any caffeine-rich products like coffee or tea during or after dinner time, as caffeine tends to keep you awake, it is best to avoid it in the evening for your sleep. What you can try to do is to drink something warm like a glass of milk or almond milk before going to bed. Water intake is something that you should be aware of too; drink water at least half to an hour before going to bed, because if your kidney stays “too” active then your sleep will be disrupted during the night because of your bladder.
Besides this, eat food rich in tryptophan. It initiates the production of serotonin – a secretion of the body that helps us to rest. Foods like yoghurt, Soya or kidney beans, fishes like tuna contain this. Also, avoid any sort of spicy food as it will tend to disrupt your digestive system.
6. Exercise Vigorously During the Day
People exercising regularly sleep better. They also feel less drowsy throughout the day. Habitual exercise improves insomnia and sleep apnea symptoms as well. Exercising increases the quantity of time you sleep deeply and restoratively.
The more briskly you exercise, the more dominant the sleep benefit will be. But light exercise like walking for half an hour every a day will greatly improve sleep quality.
It can take a few months of regular exercise before you can experience the sound sleep effects. You have to be patient and concentrate on maintaining one exercise routine.
For better sleeping habit, always do your exercise on the right time. Try to do your medium to vigorous workout sessions at least a couple hours before going to bed. If you still experience sleeping troubles, shift your workout routine even earlier by two more hours. Remember, you don’t always have to lift weights and do pushups. Some relaxing and low-impact exercise routines such as gentle stretching or yoga every evening can help you sleep better.
7. Freshen Up to Sleep Better
Also, do not spend time on your phone or the TV or your laptop when it is actually your routine time to go to sleep. If you are really suffering from sleep deprivation or having a problem, consult a doctor so that you can get prescribed drugs to help you sleep but know about the adverse effect that it might have. You can sleep better and it just needs a few little conversions.