Are you feeling tired today? Are you feeling tired on a daily basis? If you answered yes to these two questions, perhaps it’s worth finding out how you can start to sleep better. It’s incredible how well little tips and tricks can work when applying it to the sleep cycle process – you just need to put the effort in to start waking up fresher. So, read on to explore five tips for enhancing your sleep quality!
Try to avoid that tempting daytime nap
Everyone loves a nap – short naps can even be advantageous. However, irregular or lengthy napping habits during daytime hours can have a detrimental impact on your sleep cycle. It will get your internal clock confused and lead to struggles when it comes to trying to get valuable sleep at night.
Consider your diet
You might want to re-evaluate your diet if you’re struggling to sleep. It’s time to ditch that late-night cup of coffee, glass of alcohol, and plateful of food before you tuck yourself in at night. Caffeine functions to stimulate the nervous system, meaning it could prevent you from relaxing naturally later on at night. Furthermore, alcohol is also renowned for negatively altering your hormones. It can trigger symptoms such as a disrupted sleeping pattern.
Create a sleep diary
Keeping a sleep diary may seem excessive, but it can actually be really helpful in helping you observe how your sleep cycle varies each night and possible patterns. Sleep diaries also monitor the conditions in which you go to sleep. For example, your eating habits, room temperature, light, and external distractions can all have a crucial impact on how you sleep. By contemplating these factors, you can figure out what is (and isn’t) working well for you.
The key to a fantastic sleep routine is being consistent. It’s worth trying to go to bed at a similar time each night and getting up at a similar time every morning. And don’t think this rule doesn’t apply to the weekend days too!
Decrease your exposure to blue light
You’ve probably heard a lot that screen time before bedtime is a no-no. This is because blue light screens can make your body think it is still day rather than night and impact your circadian rhythm. This may trigger your body to produce less melatonin, a hormone which is critical in helping you relax. So, to decrease your exposure to blue light, you might want to turn off any screen within two hours of bedtime, use apps that block blue light on your phone, and invest in a pair of blue light glasses to further reduce any unnecessary exposure.
Firstly, there are many different approaches to obtaining better sleep – perhaps more than you first thought initially. By trying out these various methods, you may be able to benefit in the long run.
Moreover, businesses may be able to benefit from offering products that assist the process of sleeping better. By selling products like blue light glasses, sleep diaries, and books on nutrition, they may be able to profit from consumers seeking improved sleeping patterns.
All in all, individuals have the power to take control of their own lives in many circumstances. While you may not be able to change everything, you can certainly take some actions to make your life a little better today!