Do you ever frequently toss and turn in bed, unable to sleep? Are you also reading this article awake on a sleepless night? Well, you are not alone. Estimates say that over 70 million people suffer from insomnia in the US alone. Sleep is an important part of any person’s day. Sleep deprivation leaves you with a headache, a feeling of sickness, difficulty concentrating, and just a general lack of interest.
Well, no more! We have prepared the ultimate guide to make you fall asleep. Here are a handful of things you can do for a restful night’s sleep.
Stick To a Sleep Schedule
Set a fixed time to sleep and wake up every day. Get at least seven hours of sleep every night, even on the weekends. Having an irregular sleep schedule messes with your circadian rhythm. Studies found that people who slept at irregular times, such as on weekends, took longer to fall asleep. For a deeper sleep, try going to bed a bit earlier. Stick to your schedule; soon enough, you will find yourself waking up without your alarm!
Many people find themselves turning to sleeping pills to fall asleep faster. However, taking these drugs without a doctor’s prescription might lead to undesired side effects. It will not be long before you cannot sleep without these medicines. If you find yourself going down this road, seek professional help. Head to www.delphihealthgroup.com to check out their treatment plans and see which would best suit your needs.
No Food Before Sleep
Lay off any stimulants before sleeping, such as caffeine or alcohol. The effect of caffeine takes six to eight hours to wear off and can keep you up, so avoid coffee or tea; instead, try a glass of warm milk.
Do you still crave a cup of hot coffee in the evening? Do not fret; go for decaffeinated coffee.
Other studies have found that having a large carbohydrate-rich diet an hour before sleep can significantly cut down the time it takes to fall asleep.
Make a Sleeping Ritual
Set the mood before you sleep. Take a hot water shower to relax from all the day’s stress and worries. Dim or turn off the lights, set the air conditioner to a cool temp, play some soothing background music and jump into bed. Close your window and curtains, so no light or noise comes inside.
Make sure you have a comfortable pillow and mattress, so you can fall asleep faster and ensure you do not wake up with a stiff neck.
As a general rule, if you cannot fall asleep within twenty minutes, do something to relax. It might be listening to music or a small stroll on the lawn.
Limit Daytime Naps
Naps can serve as a quick energy booster, especially if you have a hectic and tiring routine.
Even though short naps during the day are a healthy practice, irregular and long naps can disrupt your circadian rhythm and cause some sleepless nights. Try to keep your naps to less than one hour and at a regular time during the day.
Exercise/ Physical Activity
Exercise is integral to a healthy lifestyle. Exercising regularly boosts the effect of Melatonin and other natural sleep hormones. In a study, it was found that people who exercised regularly fell asleep an average of 41 minutes faster than people who did not sleep exercise. Remember, the more tired you are, the quicker you will fall asleep.
However, try not to exercise before sleeping since you might achieve the opposite effect and fail to fall asleep.
De-stress Before You Sleep
Stress can interfere with your sleep so try to leave the stresses of the day out of the bedroom. If you work in your bed, you might want to stop that and move your work to your desk instead. Reserve the bed for just rest. Put on some relaxing music as you meditate or do some yoga, and then head to sleep. Try what you can to create a pleasant and cozy environment.
If you find your stress keeping you up despite all this, you may consider talking to a therapist and making it all go away.
Melatonin is a hormone that helps with the timing of the circadian rhythm and with sleep. It is produced as a natural response to darkness by the body; hence Melatonin supplements are commonly used to treat insomnia. Studies found that 2mg of Melatonin helps you fall asleep faster and leads to higher energy levels the following day.
Additionally, Melatonin supplements are also helpful when traveling. It aids the circadian rhythm return to normal and adjusting to the new time zone.
So if you find your sleep cycle disrupted, consult your physician about the possibility of taking these supplements.
Reduce Blue Light Exposure
Where Blue light is beneficial for the human body during the day, it should be avoided in the hours before sleep. Studies have concluded that Blue light reduces the levels of sleep hormones such as Melatonin. It does so by tricking the brain that it is still daytime.
So, protect yourself from Blue screens before you sleep. Nowadays, devices have a Blue light filter built-in. Alternatively, you can get blue light filter glasses. You could also say no screens altogether and opt to read a book.
Sleep deprivation impacts not only your mental health but also your physical health. Long-term sleep deprivation can lead to more serious complications like obesity, high blood pressure, type II diabetes, and depression. So if you find it affecting your health in this manner, consult your physician and seek professional health immediately. The above-discussed tricks can help you achieve a peaceful sleep throughout the night. This will guarantee that you wake up feeling relaxed and refreshed.