Maintaining good quality sleep, especially in this era would require determination and self-discipline. Our daily lives have become overly dependent on the very things that inhibit our ability to sleep properly.
These five tips will help you improve the quality of your sleep:
1. Stay away from any kind of digital technology.
Several researches conducted have revealed that the blue and white lights emitted by all electronic screens inhibit the release of a hormone called melatonin. This important hormone is what tells your body that it is time to rest.
Sacrificing your precious phones and tablets hours before sleep may seem like a punishment but you can do it as your ancestors who existed before the invention of phones survived it. A useful tip would be to ban all types of devices with screens from your room or kids’ room.
2. Avoid caffeinated drinks after 5 p.m.
This may sound extremely difficult for people hooked on caffeine but it is a little sacrifice to make to improve your sleep quality and effectively prolong your life. Studies conducted revealed that taking in 400mg of caffeine, that is the average serving six hours before going to bed will disrupt your sleep.
In one study those who consumed caffeine a few hours before bed had their sleep duration reduced by an hour. It is however suggested that you do not take in caffeine after 5 p.m.
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3. Don’t drink alcohol.
Many will argue that alcohol actually helps them fall asleep however there is a huge difference between falling asleep and having quality sleep.
Taking alcohol makes it difficult to sleep because you will feel restless when your body starts to break down the alcohol. This happens during the second half of the night.
Your rapid eye movement (REM) sleep which is important for memory and concentration is suppressed.
4. Avoid taking sleeping pills (unless you’ve been diagnosed with insomnia).
Unless you have been diagnosed with insomnia, you shouldn’t get close to sleeping pills for whatever reason. The effect of abusing sleeping medications includes muscle aches and memory loss. Experts advise against using such medications to get some sleep because your body may develop resistance and wouldn’t respond to sleep medications when you most need them.
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5. Don’t exercise.
One common practice among people is to work out till they are tired in order to sleep well. This may work for some however doctors advise against such practices because working out will increase your body’s temperature. We all know what happens when we are feeling hot and sweaty.
You can opt for a simple stretch-out or yoga if you feel the urge to work out.
Sleep is a very important part of our everyday lives therefore it should be accorded the needed attention. Good quality sleep can boost your mood, and improve your well-being.
It can have curative effects on your body especially if you aren’t feeling so well.