Are you struggling to get quality sleep and want to find tips on how to achieve it? Well, worry no more! This article provides you with the top 6 ways to achieve the best sleep.
Being unable to sleep well may cause health risks in the long run. Some examples are diabetes, obesity, increased risk of mental problems such as depression, anxiety, and stress, and increased risk of hypertension, stroke, and heart attacks. That’s why it’s important that we know what to do to fix those sleeping problems.
If we humans sleep well every day, we get to have numerous health benefits, such as having a healthy weight, reducing the risks of depression, stress, and anxiety, promoting good brain function, and overall lowering the risks of health problems.
There are some factors that may cause insomnia or the inability to sleep well at night. Some of the common factors are:
- Stress, anxiety, or depression
- Excessive caffeine and alcohol consumption
- unhealthy sleeping schedule
- Eating too much in the evening
- Graveyard shifts are for school or work.
- Noisy and uncomfortable sleep environment
But the good thing is that aside from lifestyles, there are medicines that can help you sleep better. such as the CBD gummies for sleep, melatonin, and diphenhydramine.
Here are six ways to help you have a better sleep:
- Turn the lights off.
Studies have shown that exposure to even the faintest light at night can affect your melatonin levels and disturb your body’s normal circadian rhythm. Not to mention, it also increases your pulse and increases our insulin resistance, which makes it difficult to sleep at night. But sleeping in a dark room can help you have a night of more sound sleep, decrease your risk of depression, and relax your overall body.
- Turn off your gadgets.
Gadgets emit blue light, and this blue light could cause numerous risks if we’re not regulating our usage of gadgets or if we’re not wearing protective eyeglasses when using one. Studies have shown that excessive exposure could affect our sensory neurons, our eyes, and our circadian rhythm, making our brain think it’s still daytime. Thus, leading to insomnia. But to prevent this, set up a regular, strict schedule limiting your gadget use and start turning off your devices 2 hours before you go to sleep at night.
- Set up a comfortable bed.
One of the ways that can help you have the best sleep is by having a comfortable sleeping area! Have a soft mattress, set up your bed and customize it, surround yourself with pillows and soft blankets, and turn the temperature down! Firm or hard mattresses may make you feel uncomfortable and make it harder for you to sleep.
- Exercise during the day.
Exercising during the day is also one of the best tips that can help you achieve better sleep. Studies have shown that the effects of exercise and sleeping pills can be pretty similar. Exercise can also help improve insomnia symptoms and relax your muscles as you sleep. Thus, take time to exercise during the day! But remember, don’t push yourself too much when you feel exhausted.
- Reduce caffeine consumption.
Drinking too much coffee during the day and at night is risky, as it could disrupt your sleeping schedule. Caffeine overworks your heart and awakens your brain, which makes it one of the reasons why being a coffee lover can give you insomnia. Caffeine is also known as an “adenosine receptor antagonist,” meaning that coffee blocks adenosine, a substance that makes you sleepy. So, regulate your coffee habits!
- Eat healthily.
Keeping a healthy diet is one of the effective ways to be able to sleep soundly. Foods such as fruits and vegetables, and meat hold the essential vitamins and minerals needed to sleep well, such as magnesium, omega-3, and vitamin D. Consuming too much junk food and soft drinks is definitely not recommended if you want to sleep well!