It is well known that getting enough sleep is incredibly important for a person's mental and physical health. But getting a good night's sleep is not always easy for everyone. There are many who go through the exhausting periods of insomnia, sleep apnea and other sleep disorders in their lives.
A healthy sleep pattern is important to lead a healthy lifestyle. Read on further to know about sleep remedies when dealing with sleep deprivation.
Keep your smartphone far away!
Studies have shown that it is bad to look at blue light-emitting devices like phones, tablets, computer, and TV before going to bed. Staying late online on sites especially social media apps at night can lead to anxiety and wreak havoc on your sleep.
Try to go gadget free for an hour before your bedtime every day. Your eyes will be more ready to shut and fall into a deep slumber when they have not been glued to a screen for hours! You will soon notice and reap the benefits of this and you will be thankful for finally getting good peaceful sleep.
Make your environment comfortable and healthy
The room you sleep in should be completely dark as possible. In some cases where turning off all the lights does not work enough then invest in a sleep mask. Keeping away all light and noises will help in getting a night of good rest. Get a good pair of earplugs to deal with noise pollution and wear these earplugs all night to sleep well.
Having neutral and soft color walls in your bedroom will help you relax so avoid bright colors like red or bright green as they are overly alerting to the mind and hence not relaxing at all.
A good sleeping pillow and a comfortable mattress will help you get comfortable in bed and also reduces the risk of neck and back pain during and after sleep. A good microfiber pillow will help to give the right amount of support to the head and gives zero neck pain.
Some studies have shown that listening to some light music before sleeping can actually be helpful. It can also cause physical effects such as lowering your heart rate and slower breathing. Older adults who listen to a few minutes of relaxing music before going to bed have been known to fall asleep fast, sleep longer, and wake up less during the night.
Also Read: An Empowerment Hour with Yourself
Do not drink caffeine and alcohol before bed
If caffeine is consumed late in the day, it can stimulate the nervous system and may stop the body from naturally relaxing at night. Some studies that have been conducted show that drinking caffeine up to less than six hours before bed can lead to worsened sleep quality. Caffeine can also disrupt the REM stage of a person’s sleep cycle which can lead to poor concentration and memory functions.
Consuming alcohol late at night has been known to negatively interfere with sleep and hormones such as melatonin in the body. In some cases, it can cause symptoms of sleep apnea, snoring and disrupted sleep patterns.
Avoiding alcohol and caffeine before bed can hugely improve your quality of sleep and reduces the risk of certain sleep disorders. You can try decaffeinated coffee as an alternative instead of caffeine.
You can also consider a CBD based sleep aid. Cannabidiol (CBD) is a chemical compound from the cannabis plant and has many medical benefits including sleep. It is made of natural ingredients. CBD benefits include the ability to reduce anxiety and help promote a calm and peaceful sleep.
CBD is available in supplement form and can be used for the treatment of many sleep disorders. CBD has been known to be successful in helping people with insomnia.
Meltonin sleep aid supplements are also popular and you can use them if you are having insomnia or other sleep disorders. But talk to a doctor before considering any kind of sleep aid.
It has been reported that people who exercise daily are known to sleep better at night and have reduced symptoms of insomnia. Regular exercise can also reduce symptoms of sleep apnea and enhance overall aspects of sleep.
Even light exercise such as walking for a few minutes outside every day can improve your sleep quality. But there is a right time to exercise and it must not be done too close to bedtime. This is because of the stimulatory effects of exercise as it is known to cause increased body temperature, hormone stimulation, alertness and increased metabolism in the body. So it is better to exercise more than a few hours before your regular bedtime.
But you can try relaxing low impact exercises before sleep such as yoga and stretching as these have been known to promote healthy sleep.
Tags: Sleeping tips, How to sleep instantly, Food for good sleep
Annie is the oldest writer at Cheap Medicine Shop and is the subject and publishing expert. She has a graduate degree in medicines along with a diploma in creative writing.