A good night’s sleep is sacrosanct. Regardless of how tight your schedule is, it would help if you made time to have at least eight hours of quality sleep every day. Unfortunately, some persons do not attain this mark not out of their own volition but fate. According to research published on PubMed Central, insufficient sleep has adverse effects on your hormones and brain function. Therefore, if you are deliberately depriving yourself of sleep, you’re doing yourself no good.
A recent study by Riserus et al. has created a connection between sleep duration and waist circumference. This means that the less sleep you get, the higher your chances of becoming obese. Over the years, the quality of sleep has declined for many reasons. Our lifestyle contributes a great deal to this anomaly.
Insomnia is a sleep disorder in which patients have trouble falling or staying asleep. There are two types of insomnia – primary and secondary. In the primary stage, the disorder is not linked to any other health condition. Secondary insomnia occurs due to other underlying medical conditions like heartburn, cancer, arthritis, etc.
If you are suffering from insomnia, you may have a hard time falling asleep. This isn’t a death sentence because there are some hacks to help you sleep better. Do you want to know more?
Here are some tricks to sleep better at night:
Reduce caffeine intake during the day
No doubts, caffeine has numerous benefits, which is why it has gained the attention of many. It helps you stay focused and energizes your body for optimal productivity. However, if you must consume it, limit to the morning and maybe the afternoon. Taking it in the evening sends a negative message to your body. It tells your body to be alert and work some more. It would be best if you consumed caffeine at least eight hours before bed to help your body relax at night. If you crave a liquid to keep you busy in the day, stick to decaffeinated drinks.
Reduce long daytime naps
This works for everyone, at least, most of us. If you’re wondering why you’re having a hard time falling asleep at night, your long naps in the day could be the cause. Daytime sleep confuses your body’s internal clock; thus, making you struggle to have night naps. If you’re a regular daytime sleeper, you can modify your sleep patterns. If you sleep for two hours in a day, you can cut it down to 30 minutes.
Sleep and wake up at the same time every day
Our bodies are submissive; they take command from us without an ounce of doubt. If falling asleep proves difficult, you can condition your body’s internal clock. Choose the most appropriate bedtime you think your body can quickly adapt to. It should be the time your body is at its weakest so that you don’t spend several minutes tossing and turning. For the first few days, you need to use an alarm to wake you up, but after a week or more, your body naturally wakes up. As much as you can, stick to this timetable, and if there’s a need for adjustment, it should be done wisely.
Exercise during the day
People who exercise regularly are agile during the day and enjoy quality sleep at night. Regular exercise reduces the symptoms of insomnia and increases the amount of time you spend in the restorative sleep stages. Even if you are indisposed to intense exercise, something as basic as a brisk walk can do the magic. It may take time before you begin to see the impact of exercise on your sleep; therefore, be patient with the process until your body gets used to it.
Improve your sleep environment
For many persons, they eat healthy, exercise, avoid bright lights, don’t take caffeine, but their environment betrays their efforts. A night of peaceful sleep is one where there are no unnecessary noise and movement. If you live in a house full of children and noisy neighbors, you may not eradicate the noise, but you can manage it. An earplug comes in handy in such situations. And your bedsheet should be neat and well tucked into the bed.
These tricks work like magic. You need not visit any hospital for recommendations; practice these, and you’ll be glad you did.