Best 10 strategies for better sleep.
Sufficient quantity and quality of sleep is essential for health and wellbeing of people. Sadly, individuals do not get their optimal 7-9 hours of sleep per night. The good news is there are numerous practical yet elementary sleep “tricks” to try for the purpose of increasing your chance of falling asleep quickly, sleep soundly and wake up feeling good.
1. Fixing up a sleep schedule is the most effective way to ensure that you have a proper sleep regulating strategy.
It is possible to enhance the quality of sleep in the best way possible to get up and go to bed at the same time every other day, including on weekends. This serves to over-see the body’s natural biological clock that is called the circadian rhythm and put you to sleep at night, and wake up in the morning. Ideally, you want to get between 7-9 hours of sleep every night without fail.
2. To fre your bedroom of any form of clutter, you, it is important that you eliminate any source of light, heat and noise.
Quietness, low and cool temperature and low light are generally considered preferable when is comes to sleep environment. Sleeping should be done in complete darkness, use the blackout curtains, an eye mask if possible, avoid use of ear plugs or have a white noise machine. In other words, control the temperature to a range of 15-19° C. Also make sure you have the right mattress and the right pillows to rest on.
3. Avoid Screens Before Bed
LED containing devices such as TVs, mobile phones, tablet and computers interfere with production of melatonin, a hormone associated with sleep thus making it difficult to sleep and further more stay asleep. Limit screen time for an hour or two before sleep or use blue light blocking glasses.
4. Create a Pre-Sleep Routine That Can Help You Calm Down
When you have a regular relaxing schedule it conditions the body to go to sleep. Examples of such activity include bathing, reading books or magazines, gentle yoga, meditation, or basic stretching exercises. Turn out the light and do not engage in any stressful communication or tasks.
5. Reduce Consumption Of Beverages Before Sleeping
Consuming a large amount of fluids especially before going to bed then they are forced to wake up in the middle of the night to urinate. Reduce your fluid intake 1-2 hours before going to bed to avoid several intermissions at night. Caffeine and alcohol intake should also be reduced for several hours to bed time.
6. Take extra magnesium and melatonin
Intaking of this product helps in relaxation of muscles for sleep. Melatonin is also useful to some extent in management of sleep wake cycle, particularly for those who work at night or when one is traveling across different time zones. Use lower doses of melatonin starting with 0.5- 3mg in order to evaluate its efficacy.
7. Exercise, but do not exercise right before bed.
This is due to the fact that exercise enhances the quality and duration of sleep to be experienced by an individual. However, vigorous activity close to bedtime can be stimulating as well or too stimulating. It is recommended that workouts are brought to a conclusion before at least 3 hours to bed time so that the body cools. But gentle yoga or stretching before bed, for instance, should not be an issue.
8. Be Careful with Naps
Napping may therefore be refreshing depending on the duration and timing, but short power naps last for 10-20 minutes are best for day-timers. If you have to nap, then do so before 3 PM, and for not more than 30 minutes.
9. Admit More Natural Light in During the Day
Staying in natural light during day particularly morning light helps to synchronize your internal body clock to produce melatonin when it is time to sleep. More fresh air and airing, more time in fresh air, open windows and blinds, for example in mornings.
10. This is very important because as much as one may try to remember what they wanted to write they might just end up forgetting all together.
If you are prone to thinking, stressing or just plain ol’ brainstorming while in bed and unable to sleep, keep a notepad and pen next to your bed. Writing down keeps the mind busy and you sleep well. After that one should set time aside the following day to reflect on them.
Implementing one or more of these effective sleep hacking tips can make a difference and help you get more and better sleep, feel rested during the day and support a holistic wellbeing. When it comes to getting better quality sleep, be strong and practice healthy sleep habits without fail.
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