10 Ways to Get a Better Night’s Sleep
10 Ways to Get a Better Night’s Sleep. Whether you’ve got a physically demanding job, lead a hectic lifestyle or spend all day anchored into a seat with an office desk, most of us know the importance of having a good night’s sleep.
Rest replenishes our minds and our bodies and is essential for healthy functioning. It helps to regulate our mood, enhances our memory and strengthens our understanding capacities.
However, for a great deal of us, getting a great night’s sleep is often easier said than done, as our everyday lifestyles do not always allow us the time required to have an optimal rest. Because of this, we have developed a quick and easy guide to help everyone enjoy a more decent bedtime slumber.
Delving into the science behind sleep shows that it’s largely controlled by biological rhythms, called circadian rhythms, which play an essential role in determining our sleep patterns.
These rhythms are in turn regulated by our body’s master clock that’s responsible for producing melatonin, a hormone that makes us feel drowsy and helps to reduce our body temperature.
Knowing the mechanisms behind sleep has allowed us to create a list of things we could all do on a daily basis to help promote a better sleep:
- Do some exercise at the start of your day – this helps to reinforce your body’s cortisol rhythm, which can be greater during early mornings. Cortisol is an important hormone that triggers the body’s anti-stress and anti-inflammatory functions
- Adjust smartphone equilibrium levels – engage the night time settings in your smartphone that reduce screen brightness levels at night
- Expose yourself to some sun – our skin comprises photoreceptors that help balance the levels of serotonin and melatonin in our own bodies
- Have a normal nightly routine – if you’ve got young children, you will know how essential it is for them to have a set routine to help them get to sleep at night. If at all possible, be in bed by 10 o’clock. Put on some soothing music, read a book, or indulge in some other relaxing activity that can help prepare you for rest time
- Install the f.lux program f.lux program ( https://justgetflux.com/ ) – the displays which are located in most modern day electronics devices such as televisions, computers, tablets, and smartphones emit blue light, which generates melatonin deficiencies that inhibit your body’s capability for REM sleep (the point where we dream)
- Ensure your room is not too hot or too cold – an area’s temperature affects your ability to sleep. Those who opt to set the temperature out of those suggested limits with a thermostat, risk hindering their sleep, especially REM sleep.
- Sleep in the n*de – going to sleep unclothed or with loose fitting sleepwear helps with lymphatic drainage, a procedure that may help to reduce headaches, swelling and swelling and may also promote recovery in postoperative or post-injury body tissues.
- Use a foam roller or therapeutic pillow – foam rollers are an excellent way to massage your body before going to bed, while therapeutic pillows offer a lot of benefits including increased relaxation, increased breathing, circulation, enhanced spinal alignment and much more.
- Food and alcohol intake – before going to bed, steer clear of all snacks and drinks that raise your blood sugar levels. This means no sugar and no alcohol
- Use window blinds – besides having a nice ambient temperature when you are about to nod off, your bedroom should also be appropriately dark. Window blinds or even sleeping masks are a fantastic idea, especially for people who work night shifts and want to sleep during the daytime